WOD 03112026

A. (For warm up)

25 seal jacks

25 hollow rocks

25 elbows out push press (light)

15 light dbell bent over fly

15 knee push ups

15 dbell single arm shoulder press each side

B. (6:00 clock)

Every 2:00:

9 dbell shoulder press (dbell each hand)

18 reverse sit ups

C. (20:00 running clock)

21 dbell push press

21 devil rows

15 burpee box jump or burpee step up

15 renegade row each side

9 caterpillars

9 dbell clean and push press

(Dbell each hand on all Dbell movements)

For remainder:

Max shuttle runs (50’)

D. (1 round)

2:00 each stretch:

• Butterfly

• Straddle

• Dragon (left)

• Dragon (right)

• Wall squat