WOD 04302026

A. (For warm up)

30 second plank (on hands)

30 second box dip hold

30 second max light dbell bent over fly

30 air squat hold

-then-

3 rounds:

15 dbell curls (light)

10 light dbell front squats

5 push ups + 5 second negative

B. (15:00 clock)

0:00-5:00:

2 sets of each:

• 30 second max box dips

• 20 second box dip hold

• 10 second box dip negative

5:00-10:00:

2 sets of:

15 single arm bent over row each side (heavy)

10:00-15:00:

5 sets of:

5 hollow rocks + 10 hollow ups

C. (For time)

150 dbell bent over rows (dbell each hand)

100 light dbell thrusters

50 burpees

D. Static stretches