4/18 WOD

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB R

Warm-Up 3 Rounds: 200m Run 10 Air Squats 10 Walking Lunges 10 Glute Bridges 10 PVC Front Rack Stretch Passes Strength Barbell Front Rack Forward Lunge 95/65 4 Sets: 7/leg Build to a challenging but co

Warm-Up (10-12 min) 3 Rounds 250m Row 10 Air Squats 10 Banded Good Mornings 5 Inchworms Movement Prep 2 Rounds: 8 KB Deadlifts 8 RDLs with PVC 20-second Plank Hold Deadlift 5 x 4 @ 75-80% of 1RM Rest