2/13 WOD

“Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Deadlift: 5x5 Accessory: 3 sets of 10 DB glute bridges 5/5 each leg WOD (Teams of 2 – 22 Min Cap) Buy-In: 400m Run (toge

Warm Up: 2 rounds 10 jumping jacks 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory : 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Tim

Warm-Up - 3 rounds 45 Sec Bar Hang 10 band pull-a-parts 10 Scap push-ups 10 PVC Pass thru & ATW Tempo Bench Press 4 sets x 5 reps Tempo: 3 sec down, 1 sec pause, press Super Set into 8 Single arm bent