WOD 03092026

A. (For warm up)

50’ walking lunge

5 box dips + 5 second hold at top each rep

50 seal jacks

5 box pistols each side

50 ice skaters

5 caterpillars

B. (Every minute for 5:00)

5 dbell hang power cleans (dbell each hand; light weights)

100m run

C. (5 rounds for time)

40 second elevated plank hold

3 power cleans (dbell each hand; heavy weights)

200m run

(No heavy weight; double repetitions)

D. (5 sets)

2:00 clock:

9 burpees

15 push ups

21 v-ups

For remainder:

Max reps: Dbell power cleans (dbell each hand)

1:00 rest

E. Static stretches