11/21 WOD

Warm Up 200m easy run 12 med-ball one knee rotations 10 alternating lunges 8 inchworms 10 squats TEAM WOD — “I GO, YOU GO” 21-Minute AMRAP Round 1 Partner A: 6 Cal Bike 6 Wall Balls 6 Box Jump-Overs T

Warm-Up — 2 rounds: 6 World's Greatest Stretch/side 8 Shin-box switches & rotation 8 KB halos/direction 10 alternating hamstring scoop the sand 8 scapular push-ups 10 light KB swings Unilateral Rotati

Warm-Up — 2 rounds: 150m easy jog 10 PVC pass-throughs 8 snatch-grip RDLs 6 overhead reverse lunges with PVC 6 muscle snatches Barbell Prep-2 rounds: 3 Snatch High Pulls 3 Hang Muscle Snatches 3 Overh