9/7 WOD

Warm-Up 3 rounds: 10 wall slides 12 banded external rotations 8 seated PVC presses 10 alternating shoulder taps 20-second seated straddle hold Skill Barbell or Dumbbell Z Press 5x6 reps Rest 90–120 se

Warm-Up 3 rounds: 10 light kettlebell deadlifts 12 alternating hamstring sweeps 10 frog pumps 8 plank walkouts 10 empty-bar good mornings Skill: Tempo Romanian Deadlift 5x6 6 reps Lower for 4 seconds

Warm-Up 3 rounds: 150-meter group jog 12 good mornings 12 medicine-ball around-the-world passes 9 squat to stand 30-foot farmers carry Team WOD — 24-minute relay Teams move through the following stati