1/21 WOD

Warm Up - 2 rounds 10 Air squats 10 Glute bridges 10 Reverse lunges 6 Jump Lunges 30 sec wall sit Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Tempo Back Squat 5 × 4 @ 3–1–X tempo

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3