1/21 WOD

Warm-Up — 2 rounds: 100m easy run 10 alternating med-ball chest passes 8 synchronized squat-to-stands 8 inchworms 10 band pull-aparts TEAM WOD - 22-Minute AMRAP Partner A works & Partner B holds. Stat

Warm-Up — 2 rounds: 6 World's Greatest Stretch/side 8 90/90 switches 8 KB halos total 8 adductor rock-backs Strength — 3 Quality Rounds 1. Kneeling DB Woodchop 8 each side 2. Weighted Plank 0:45 seco

Warm-Up — 2 rounds: 200m easy jog 8 PVC good mornings 8 front-rack rotations 8 jump shrugs 6 muscle cleans Empty-Bar Prep — 2 rounds: 2 X Complete 3 Pulls( Monday's Teachings) and pause at each pull f