2/28 WOD

Warm-Up-12 min 10 Air Squats (3-sec tempo down) 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 10 Empty-bar Back Squats 2 x 5 Pause Squats (2-sec pause Back Squat – 15 m

W arm Up 2 rounds 200 m Easy Row 10 Air Squats 10 Scap Push-Ups 10 PVC Pass-Throughs Barbell Prep 3 x With empty bar: 5 Hang Power Snatch 5 Push Press 5 Front Squats 5 Good Mornings Teams of Two 2 Ro

Warm-Up- 2 rounds 10 Ring Rows 10 Banded Pull-Aparts 10 Hollow Rocks 30 sec Dead Hang Strict Pull-Ups – 15 min 5 sets:3–5 reps Rest 60 sec Accessory – Superset x 3 10 Single-Arm Dumbbell Rows/side 12