WOD 04302026

A. (For warm up)

30 second bicep stretch each side

30 second tricep stretch each side

30 second overhead lat stretch each side

30 assisted air squat hold

-then-

3 rounds:

15 dbell curls 25/15lb

10 med ball front squats 20/14lb

5 push ups + 5 second negative

B. (15:00 clock)

0:00-5:00:

2 sets of each:

• 30 second ring dip hold (top)

• 20 second ring dip hold (bottom)

• 10 second ring dip negative

5:00-10:00:

2 sets of:

15 false grip row + 2 second hold

10:00-15:00:

5 sets of:

3 hip rise + quick turnover

C. (For time)

50 ring muscle ups

100 wall balls 20/14lb

50 burpees to ring

D. Static stretches