9/3 WOD

Warm-Up :3 Rounds 250m Row 10 Air Squats 10 PVC Pass Throughs 10 Empty Bar Front Squats 5 Strict Press Movement Prep 2 rounds: 5 Front Squats 5 Push Press 5 Thrusters (empty bar) Strength Thrusters 5

Warm-Up 3 Rounds 250m Row 10 Glute Bridges 10 Good Mornings 10 Bird Dogs 5 Inchworms Strength Deadlift 5 x 5 75-80% effort Focus: Bar path Bracing Consistent setup Accessory 3 Sets A1. Romanian Deadli

Warm-Up 2 Rounds 500m Easy Row 20 High Knees 10 Air Squats 10 Reverse Lunges Strength Rowing Power Intervals 5 Rounds: 250m Row Hard Rest 90 Seconds Record each split. Goal: Stay within 3 seconds of f