WOD 01062023

A. Dynamic Stretches

B. (5 rounds for quality)

10 heel elevated front squats 35/45lb

10 heel elevated front squat hold

(Bottom position hold)

C. (For Strength/ Technique)

Front Squat

5-5-5-5-5 @ 70%

D. “Teams of 3”

(9 minute clock)

(As many rounds as possible in 3 minutes)

21 pulls on rower

(As many rounds as possible in 3 minutes)

15 pulls on rower

(As many rounds as possible in 3 minutes)

9 pulls on rower

(1 person works; 2 people rest)

(Switch after each set of designated number of pulls)

(Score is total number of meters)

E. Static stretches