WOD 08152025

A. (For warm up)

(9:00 clock)

0:00-3:00:

40 second elevated plank hold

40 hop overs (over small dbell)

3:00-6:00:

30 light dbell thrusters (1 dbell)

30 front rack reverse lunges

6:00-9:00:

20 dbell push ups (1 dbell)

20 single leg deadlift (1 dbell)

B. (For strength/ Technique)

Dbell Push press

6-6-4-4-2-2

(Dbell each hand; pick load for strength; if no access to heavy weights double repetitions)

C. (10:00 clock)

Minute 1: 10 pike push ups

Minute 2: max hop overs

D. Static stretches