4/7 WOD

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

Warm-Up 2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 hip switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds:16 min 1. Half-Kneeling KB

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H