4/7 WOD

Warm-Up 3 Rounds 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Push Presses 10 Band Pull Aparts Skill Prep Barbell Complex x 3 3 Deadlifts 3 Hang Cleans 3 Push Presses Strength Every 2 Minutes x 6 Sets 3

Warm-Up 2 Rounds 400m Easy Run 20 High Knees 20 Butt Kicks 10 Walking Lunges Skill :Pacing Practice 3 Rounds 200m Row 30 sec Recovery Walk Focus: Consistent effort. Strength Single Leg Capacity 4 Roun

Warm-Up 3 Rounds 200m Run 10 Ring Rows 10 Scap Pull-Ups 20-sec Hollow Hold Skill Prep 2 Rounds: 5 Beat Swings 5 Hollow Rocks 5 Arch Holds Strength: Choose Appropriate Level Advanced 5 x 3 Strict Pull-