1/21 WOD

Warm-Up X 2 Rounds 200m jog 10 Air Squats 10 Burpees 8 Med Ball sit ups Strength x 4 Rounds 100-ft Farmers Carry 1 Min Plank Hold Team Workout 30-Minute AMRAP Teams of 2 500m Row 30 Wall Balls 40 Box

Warm-Up 3 Rounds 250m Row 10 Ring Rows 10 Hollow Rocks 10 Arch Rocks Skill 5 x 3 Chin Up's 5 x 2 Strict Pull-Ups Accessory 3 Rounds Hanging Knee Raises x 12 Tempo Ring Rows x 10 Banded Straight Arm Pu

Warm-Up 3 Rounds 200m Bike 10 Push-Ups 15 Band Pull-Aparts 10 PVC Pass Throughs Strength Strict Press 5 x 5 Accessory 3 Rounds Single Arm DB Press x 10 Face Pulls x 15 Hollow Hold x :30 Workout 4 Roun