Dec 29, 2025
3 Rounds
2 Minute of Back Squats Max Accumulative weight*
2 Minute Row Max Calories/Meters
2 Minutes of Rest
For Total Weight/Calories/Meters
*Pick Your Weight
Warm Up - Med Ball Dynamics
Strength/Skill - Back Squats 3-3-3
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3 Rounds
2 Minute of Back Squats Max Accumulative weight*
2 Minute Row Max Calories/Meters
2 Minutes of Rest
For Total Weight/Calories/Meters
*Pick Your Weight
Warm Up - Med Ball Dynamics
Strength/Skill - Back Squats 3-3-3
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Lower body foam rolling as part of the Lower body WOD prep sequence. We release WOD prep sequences weekly and this is how we open it - with a bit of rolling or “palpation”. #dailymvmnt #wodprep #foamroller #foamrolling #preparation #wodpriming #wodpreparation (at Synergy Strength)
Serious business pre WOD...