WOD 03112026

A. (For warm up)

25 backwards arm circles

25 wall slides

25 thoracic extensions (wall)

15 ring rows

15 knee push ups

15 dbell single arm shoulder press each side 25/15lb

B. (6:00 clock)

Every 2:00:

9 shoulder to overhead (from rack)

12/8 cal bike (legs only)

(95/66lb; 115/85lb; 135/95lb)

C. “Partner”

(20:00 running clock)

Partner 1:

21 shoulder to overhead 155/105lb

21 cal row

Partner 2:

18 shoulder to overhead

18 cal row

Partner 1:

15 burpee pull ups

15 cal row

Partner 2:

12 burpee pull ups

12 cal row

Partner 1:

9 wall walk + wall facing handstand push up

9 cal row

Partner 2:

6 wall walk + wall facing handstand push up

6 cal row

For reminder:

Max shuttle runs (50’)

(Split any way)

D. (1 round)

2:00 each stretch:

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