12/22 WODDec 21, 20221 min readWarm-up for the following:For Time15-12-9Barbell ThrustersChest-to-bar Pull-ups9-12-15Wall BallsHang Power Cleans (155/95)
Tuesday 07/28/26Warm-Up 3 rounds: 10 wall slides 12 banded external rotations 8 seated PVC presses 10 alternating shoulder taps 20-second seated straddle hold Skill Barbell or Dumbbell Z Press 5x6 reps Rest 90–120 se
Monday 07/27/26Warm-Up 3 rounds: 10 light kettlebell deadlifts 12 alternating hamstring sweeps 10 frog pumps 8 plank walkouts 10 empty-bar good mornings Skill: Tempo Romanian Deadlift 5x6 6 reps Lower for 4 seconds
Friday 07/24/26Warm-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
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