WOD 09092026

Workout of the Day

9 hours ago

1 min read

A. (For warm up)

2 rounds:

10 backwards arm circles

10 air squats

10 push ups

2 rounds:

10 second dbell overhead hold 35/25lb each side

10 second dbell front rack hold each side

20 second hanging knee raise hold

B. (4:00 cap)

2 rounds:

8/8 dbell jerks 35/25lb

10 front squats 45/35lb

12 ring rows

C. “Partner”

(For time)

8 rounds:

20 front squats 95/65lb

10 bar muscle ups (split any way)

(Switch every round)

-rest 4:00-

8 rounds:

20 dbell jerks 50/35lb

20 toes to bar (split any way)

(Switch every round)

D. Static stretches

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