WOD 09092025

Workout of the Day
Sep 8
1 min read

A. (For warm up)

50’ high knee grabs

50’ butt kick grabs

15 toe squats

15 air squats

20 box push ups

20 box dips

1:00 high plank

1:00 dip hold

B. (5 sets)

10 strict weighted ring dips

(Pick load for strength)

*After each set of dips complete 10 wall balls 20/14lb

C. (10:00 clock)

Build to heavy single: front squat

D. (For time)

9-8-7-6-5-4-3-2-1

Front squats 155/105lb

1-2-3-4-5-6-7-8-9

Burpee over bar

E. Static stretches

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