2/13 WOD

Warm-Up: 2 rounds: 10 air squats, 10 walking lunges, 10 glute bridges, 30-sec plank Then: 2x5 tempo squats (3-sec down) with empty bar Strength: Back Squat 4x5 @ 65% (control tempo, pause 1 sec at bot

Team “Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Accessory: 3 sets of 10 DB glute bridges 5/5 each leg Workout (Teams of 2 – 22 Min Cap): Buy-In: 400m Run (together)

Warm-Up: 3 rounds: 10 air squats, 10 mountain climbers, 5 burpees 200m easy run Accessory: Toes To Bar - Review After each attempt, 25 Russian Twists 5 Rounds: For Time 12 DB Snatches (6 each arm) 10