1/18 WOD

Warm-Up – 10 min 10 PVC Pass-Throughs 10 Scap Push-Ups 10 Dumbbell Strict Press (light) 20 sec Plank Strict Press 7-EMOM - 4 Strict Press (Moderate Heavy) Then: Take weight off 2 sets of max reps Ac

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause) Back Squat – 15

TEAM WOD Descending Ladder: 2026 → 20 → 26 → 20 → 26 → 20 → 26 Barbell Complex Power Clean Front Squat Push Press 1 full complex (Example: “20” = 20 power cleans + 20 front squats + 20 push presses) B