WOD 05042026

A. (For warm up)

5 rounds:

30 second plank

20 second bicycle crunches

10 light dbell bent over fly

B. (8:00 clock)

0:00-2:00:

10 dbell single arm bent over row each side

2:00-4:00:

8 dbell single arm bent over row each side

4:00-6:00:

6 dbell single arm bent over row each side

6:00-8:00:

4 dbell single arm bent over row each side

(Pick load for strength)

C. (4 rounds)

14 dbell front squat

12 dbell hang cleans

100m run

D. (20:00 AMRAP)

5 heavy dbell bent over rows (dbell each hand)

10 push ups

15 air squats

*after every 3 rounds complete a 300m run

(Wear a vest 20/14lb)

E. Static stretches