2/28 WOD

Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

Warm-Up —2 rounds: - 45 sec easy row - 10 ankle rocks - 8 squat-to-stands - 8 lateral squat shifts - 10 glute bridges - 8 PVC front-rack rotations Empty Bar: 2x3 Front squats Lift — Front Squat — 17 m

Warm-Up — 2 rounds: - 45 sec easy SkiErg - 10 band pull-aparts - 8 PVC pass-throughs - 8 scapular wall slides - 10 alternating shoulder taps - 8 dip-and-drive drills Empty Bar: 5 strict presses, 5 dip