3/14 WOD

DEADLIFT Focus: Posterior-chain strength + powerful hip extension Warm-Up — 10 Minutes 2 rounds 200m easy jog 10 alternating hamstring sweep the sand 12 glute bridges 8 bird dogs 10 PVC good mornings

Warm-Up — 3 rounds: 150-meter easy jog 10 air squats 8 ring rows or scapular pull-ups 8 push-ups 10 alternating lunges 20-second plank Teams of 2 :20 Minutes AMRAP Benchmark :Team Cindy 5 Pull-Ups 10

Warm-Up — 3 rounds: 10 PVC good mornings 8 empty-bar Romanian deadlifts 6 hang muscle cleans 6 strict presses 8 front-rack elbow rotations Then, 3 rounds: 3 deadlifts 3 hang power cleans 3 push presse