1/21 WOD

Warm-Up Partner Flow: 200m run together 10 Med-ball cleans 10 synchronized air squats 10 push-ups Strength / Skill (10 min) Partner Carry Circuit 3 rounds: 50-ft farmer carry 10 goblet squats 10 push-

Warm-Up 2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength (15 min) Bench Press 5 x 4 Pull-Up Skill & Accessory (10 min) 3 rounds: 8 Ring rows 8 Banded lat pulldow

Warm-Up (10 min) 2 rounds: 200m row 10 band pull-aparts 10 good mornings 8 empty-bar rows Strength (15 min) Bent Over Row 5 x 6 Controlled Accessory (3 Rounds) 12 Reverse flys 10 Banded pulldowns 30-s