WOD 08032026

A. (For warm up)

1:00 pigeon each side

1:00 ankle flexion stretch each side

1:00 box dip hold

1:00 goblet squat hold 35/26lb

-then-

2 rounds:

10 light dbell bent over rows

15 air squats

20 second max box dips

B. (12:00 clock)

Every 2:00:

0:00-4:00:

7 dbell front squats

4:00-8:00:

5 dbell front squats

8:00-12:00

3 dbell front squat

(All squats with 4 second negative; Pick load for strength)

C. (20:00 clock)

Every 2:00:

12 goblet squats

9 dbell bent over rows (dbell each hand)

6 burpee over dbell

D. Static stretches