1/21 WOD

Warm-Up — 2 rounds: 200m easy run together 12 med-ball chest passes 10 alternating step-ups 5 inchworms 10 light KB deadlifts :20 sec Wall Sit Core Tabata : jacknives TEAM WOD —Teams of 2 — For Time

Focus: DB + KB Strength • Stability • Mobility Warm-Up + Mobility — 2 rounds: 6 World's Greatest Stretch/side 8 90/90 hip switches 8 KB halos total 8 Cossack shifts total 8 thoracic rotations total DB

Focus: Power • bar control • overhead stability Warm-Up —2 rounds: 200m easy jog 10 PVC pass-throughs 8 snatch-grip good mornings 8 overhead PVC presses 6 muscle snatches 6 overhead squats with PVC Em