1/21 WOD

Warm-Up —2 rounds: 200m run 10 alternating med-ball chest passes each 8 air squats 10 PVC pass-throughs & ATW 6 inchworms Strength — 5 rounds 40-ft Heavy Farmer Carry :30 Wall Sit TEAM WOD — 20 Minut

Warm-Up —2 rounds :30 jump rope 8 front-rack elbow rotations 10 empty-bar good mornings 8 dip-and-drives 6 muscle cleans Empty Barbell Prep 3 High Pulls 3 Hang Power Cleans 3 Strict Presses 3 Push Pre

Warm-Up —2 rounds: 10 band pull-apart 8 scapular pull-ups 10 PVC good mornings 8 prone swimmers 10 ring rows Lift — Landmine Row 5 × 6-8 reps Bar returns completely to the floor between every rep. Res