WOD 01222026

A. (For warm up)

20 light dbell single arm shoulder press each side

20 single arm single leg bent over row each side

30 second bicep stretch each side

30 second max: light dbell bent over fly

4 shuttle runs (50’)

40 second max: light dbell snatches (dbell each hand)

B. (10:00 clock)

0:00-2:00: 12 dbell hang snatches (1 dbell) each side

2:00-4:00: 10 dbell hang snatches (1 dbell) each side

4:00-6:00: 8 dbell hang snatches (1 dbell) each side

6:00-8:00: 6 dbell hang snatches (1 dbell) each side

8:00-10:00: max hang snatches (1 dbell) each side (1:00/1:00)

C.(20:00 clock)

Minute 1: 6 single arm devil press

Minute 2: max dbell bent over rows (dbell each hand)

Minute 3: 100m run

Minute 4: rest

D. Static stretches