WOD 03162026

Workout of the Day
Mar 15
1 min read

A. (For warm up)

1:00 standing pigeon (box) each side

15 ankle rockers (box) each side

20 assisted air squats

1:00 PVC front rack stretch (standing barbell)

15 single leg reach down each side

20 air squats

B. (4:00 clock)

Minute 1: 10 strict press 45/35lb

Minute 2: 15 ring rows

Minute 3: 20 deadlift

Minute 4: 25 med ball front squats 20/14lb

C (10:00 clock)

Bar muscle up practice:

Banded lat pull over
Banded chest to bar pull ups
Turnovers
Jumping muscle ups

D. “Hammer’s Birthday Workout”

(10 rounds for time)

15 wall balls 20/14lb

10 deadlifts 225/155lb

3 bar muscle ups

E. Static stretches

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