11/16 WOD

Warm-Up 2 Rounds 400m Easy Run 20 High Knees 20 Butt Kicks 10 Walking Lunges Skill :Pacing Practice 3 Rounds 200m Row 30 sec Recovery Walk Focus: Consistent effort. Strength Single Leg Capacity 4 Roun

Warm-Up 3 Rounds 200m Run 10 Ring Rows 10 Scap Pull-Ups 20-sec Hollow Hold Skill Prep 2 Rounds: 5 Beat Swings 5 Hollow Rocks 5 Arch Holds Strength: Choose Appropriate Level Advanced 5 x 3 Strict Pull-

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Barbell Good Mornings Movement Prep Barbell Prep 2 Rounds: 5 Tempo Air Squats (3 sec down) 5 Goblet Squats 5 Empty Bar Fro