WOD 09102025

A. (For warm up)

3 rounds:

10 seated floor shoulder press (light)

20 second single leg plank each side

3 rounds:

10 hollow ups

10 hollow rocks

3 rounds:

10 light dbell fly

5 shuttle runs (50’)

B. (For time)

3 rounds:

9 dbell hang power cleans (dbell each hand)

200m run

15 dbell bent over rows (dbell each hand)

3 rounds:

7 dbell hang power cleans (dbell each hand)

200m run

10 single arm bent over rows each side

3 rounds:

5 dbell hang power cleans (dbell each hand)

200m run

5 devil rows (dbell each hand)

C. Static stretches