WOD 02032026

A. (For warm up)

30 backwards arm circles

30 second max: hanging knee raises

20 leg swings each side

20 lateral leg swings each side

1:00 wall sit

1:00 plank

B. (12:00 clock)

0:00-4:00:

3 sets:

20 second ring dip hold with L raise

4:00-8:00:

3 sets:

15 second ring dip hold with weight

8:00-12:00:

3 sets:

10 ring dips with 2-3 second negative

C. (5 rounds)

As many rounds as possible in 3:00:

8 toes to bar

100m run

12 strict push ups

Rest 1:00 after each AMRAP

(Pick up where you left off)

D. Static stretches