WOD 09052026

Workout of the Day

Sep 4

1 min read

A. (For warm up)

1:00 tricep/ lat stretch (post)

1:00 bicep/ chest stretch

1:00 calf stretch

-then-

2 rounds:

10 deadlifts 45/35

8 hang muscle cleans

6 shuttle runs (50’)

B. (2 rounds)

8 push ups

6 cleans

4 up downs over bar

(135/95; 165/115)

C. “Puddle Pump”

(Teams of 4)

(For time)

18-16-14-12

Synchronized cleans 185/125lb

Team synchronized burpee over bar

(Split any way)

-rest 4:00-

10-8-6-4

Synchronized cleans 225/155

Team synchronized burpee over bar

(Split any way)

-rest 4:00-

200 cal bike

Partner axle bar deadlift hold 235lb

D. Static stretches

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