3/14 WOD

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

Warm-Up —2 rounds: - 200m jog together - 10 med-ball chest passes - 8 alternating lateral lunges - 10 shoulder taps - 8 light sandbag deadlifts WOD — 24-Minute AMRAP Teams of 2 • Rules - Split all wor