WOD 09042026

A. (For warm up)

1:00 standing pigeon (box) each side

10 weighted ankle rockers with pause each side (box)

10 90/90s (hip int. Ext. rotations)

1:00 wall sit squat

1:00 chest/ shoulder stretch

-then-

2 rounds:

15 assisted close stance air squats

30 second plank

45 second bike (legs only)

B. (6:00 cap)

3 rounds:

5 back squats

100m suit case carry 50/35lb

(185/125lb; 205/145lb; 225/155lb)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

5 back squats

4:00-8:00:

3 back squats

8:00-12:00:

1 back squat

(From rack; pick load for strength)

D. “Teams of 3”

(9:00 AMRAP)

3-6-9-12….+3 each round

Toes to rings

• Handstand hold

E. Static stretches