9/11 WOD

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Barbell Good Mornings Movement Prep Barbell Prep 2 Rounds: 5 Tempo Air Squats (3 sec down) 5 Goblet Squats 5 Empty Bar Fro

Warm-Up 3 Rounds: 10 PVC pass throughs 10 empty-bar RDLs 10 band pull-aparts 5 push presses Workout 15-Min AMRAP 10 Wall Balls 10 Box Jumps 10 Cal Bike or Cal Row Benchmark Barbell Complex 5 Rounds Fo

Warm-Up 2 Rounds: 200m run together 20 med-ball passes 10 synchronized squats 10 synchronized lunges Benchmark :Team Cindy 20 Minutes AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Teams of 2 One athlete