WOD 04242026

A. (For warm up)

1:00 hold on each:

• wall sit

• Plank

• Single leg plank

• Single leg wall sit

Then

2 rounds:

10 dbell floor shoulder press

20 single leg glute bridge with pause each

30 second max box dips

B. (5:00 cap)

2 rounds:

5 dbell deadlifts + 5 second negative

200 bicycle crunches

C. (18:00 clock)

Every 2:00:

0:00-6:00:

10 dbell deadlifts

6:00-12:00:

6 dbell deadlifts

12:00-18:00

3 dbell deadlift

(Pick load for strength)

D. (12:00 AMRAP)

20 devil rows

Rest 1:30

E. Static stretches