1/9 WOD

Warm-Up 2 Rounds 500m Easy Row 20 High Knees 10 Air Squats 10 Reverse Lunges Strength Rowing Power Intervals 5 Rounds: 250m Row Hard Rest 90 Seconds Record each split. Goal: Stay within 3 seconds of f

Warm-Up 3 Rounds: 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Jumping Jacks 10 Banded Good Mornings Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans (From the ground) 3 Push Presses Build through

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB R