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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

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