WOD 01142026

A. (For warm up)

50’ walking lunge

30 second max: single arm shoulder press each side

50 line hop overs

30 second max: jumping lunges

50’ butt kick grab

30 second max: single leg glute bridge with 1 second pause each side

50 second max: light Dbell curl

B. (7:00 cap)

45 second front squat hold

-then-

2 rounds

9 dbell hang power cleans (light dbells; dbell each hand)

9 caterpillars

-then-

45 second front squat hold

C. (5 rounds)

6:00 clock:

0:00-3:00:

15 dbell hang power cleans (dbell each hand)

15 sprawls

For remainder: max hop overs

3:00-6:00:

15 shuttle runs (50’)

D. Static stretches