WOD 06112026

A. (For warm up)

1:00 standing pigeon

1:00 air squat hold

20 close stance assisted air squats

20 glute bridge with pause

1:00 PVC front rack stretch (box)

1:00 front rack hold 45/35lb

B. (6:00 cap)

3 rounds:

8 Frankenstein front squats 45/35lb

100m run

C. (9:00 clock)

Every 1:30:

1 clean pull + 1 below knee hang clean pull + 1 above knee hang clean pull

(Pick load for strength)

D. (For time)

27-21-15-9

Front squats 135/95lb

54-42-30-18

Ab mat sit ups

E. Static stretches