10/7 WOD

Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio

Warm-Up —2 rounds: 250m easy row 10 PVC RDLs 8 snatch-grip high pulls 8 overhead reverse lunges with PVC 6 muscle snatches Skill Prep 2 light rounds: 3 Snatch-Grip Deadlifts 3 Hang High Pulls 3 Hang P