3/14 WOD

Warm-Up 8 sit-ups 8 reverse lunges 50 single jump rope Workout Prep: :3 rounds 6 DL (light) 6 hanging knee raises 6 med ball cleans Team WOD- Split reps however you want. 400m burden run (together) 1

Warm-Up - 2 rounds 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunge twist Deadlift Empty barbell - 10 reps 5, 5, 5, 3 ,3, 3 WOD 4 Rounds 400 m run or 500m row 20m Mtn

Warm-Up x 2 10 PVC pass-throughs 10 Scap push-ups 10 shrugs pull PVC 8 jump squats Kip & Pull 3×4 kip → small pull (try no band) 3 Rounds ( super set) 12 DB Bent-Over Rows 10 Close-Grip Push-Ups ONE S