WOD 01222026

Workout of the Day
Jan 21
1 min read

A. (For warm up)

20 alternating arm raises

20 thoracic extensions (wall or post)

30 second bicep stretch each side

30 second max: ring rows

4 shuttle runs (50’)

40 second max: bumper ground to overhead 25/15lb

B. (10:00 clock)

0:00-2:00: 12 hang snatches 95/65lb

2:00-4:00: 10 hang snatches 115/85lb

4:00-6:00: 8 hang snatches 135/95lb

6:00-8:00: 6 hang snatches 155/105lb

8:00-10:00: 4 hang snatches 175/115lb

C.(20:00 clock)

Minute 1: 6 single arm devil press 105/75lb

Minute 2: 8 bar muscle ups

Minute 3: 100m run

Minute 4: rest

D. Static stretches

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