WOD 09102026

A. (For warm up)

2 rounds:

20 second dragon each side

10 glute bridge with pause

5 single leg reach down each side

2 rounds:

20 second box dip hold

10 box pistols each side

5 dbell hang muscle cleans + 2 second front rack hold each rep

B. (6:00 cap)

3 rounds:

8 dbell bicep curls (dbell each hand)

40 second high plank

C. (12:00 clock)

Every 2:00:

6 dbell deadlifts + 5 dbell power clean + 4 dbell hang power cleans

(Dbell each hand; pick load for strength)

D. (20:00 clock)

Every 4:00:

10 dbell deadlifts (dbell each hand)

8 burpees over dbell

6 dbell hang power cleans

For remainder: max push ups

E. Static stretches