WOD 09022026

A. (For warm up)

2 rounds:

12 bent over glute

10 box dips with 3 second negative

8 glute kick backs each side

6 dbell bent over rows with 2 second hold

40 second max: calf raise with 2 second pause

B. (3 rounds)

40 line hop overs

6/6 dbell hang snatches

8 dbell bent over rows (dbell each hand)

(Light dbell)

C. (9 rounds for time)

6/6 dbell hang snatches (1 dbell)

18 dbell bent over rows (dbell each hand)

36 dbell hop overs

-then-

21 shuttle runs (50’)

D. Static stretches