12/19 WOD

Warm-Up 3 rounds: 150-meter group jog 12 good mornings 12 medicine-ball around-the-world passes 9 squat to stand 30-foot farmers carry Team WOD — 24-minute relay Teams move through the following stati

Warm-Up 3 rounds: 30 seconds of jumping jacks 8 scapular pull-ups 10 alternating Cossack squats Skill Rotate through four stations for 3 minutes each. Station 1: Rope Pull with KB at the end Station

Warm-Up 3 rounds: 100-meter easy jog 10 PVC Romanian deadlifts 8 PVC muscle cleans 8 front-rack elbow rotations 6 empty-bar power cleans Skill Clean Pull + Power Clean Complex Every 2 minutes for 2-se