2/28 WOD

Warm-Up 2-rounds 10 shoulder taps 20-sec plank 6 inchworms 5 pike push-ups Skill: Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Then: Kick-up practice (5–8 attempts) Core

Warm-Up (10 min) 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 lunges SKILL: Deadlift empty barbell 3x4 5-5-3-3 Accessory: 3 rounds: 12 KB RDLs 15 weighted sit-ups Workout: 18 min 6 Rounds

Warm-Up (10 min) 3 rounds 10 PVC pass-throughs 10 pike push-ups 10 lunges 20 jump rope SKILL : OH DB Squat Snatch 4x8 ( 4 each side, reach full squat) Accessory: 3 rounds: 10 DB shoulder press 10 han