1/21 WOD

Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Strength Combo (12–15 min) Build to a moderate complex: 1 Power Clean 1 Hang Power Clean 1 Front Squ

Warm-Up 2 Rounds 250m Row 10 PVC Pass Throughs 10 Band Pull-Aparts 10 Scap Push-Ups 20-second Superman Hold Shoulder Activation 2 Rounds 10 PVC Overhead Squats 10 Shoulder Taps from Plank 5 Inchworms

Warm Up 200m Run 10 PVC Good Mornings 10 Empty Bar RDL 5 Jump Shrugs Barbell Prep Empty Barbell 6 forward step lunges 5 shrugs 5 push press Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans 3