WOD 09112025

A. (For warm up)

0:00-2:00:

50’ walking lunge

25 backwards arm circles

For remainder: low plank

2:00-4:00:

50’ bent over glute

25 alternating arm raises each side

For remainder: low plank

4:00-6:00:

50 mountain climbers

25 second: thoracic stretch (wall)

For remainder: low plank

B. “Partner”

(Every minute for 5 minutes)

20 push press wall balls 20/14lb

(Split any way)

C. (10:00 clock)

Build to heavy single: shoulder press

D. (9 rounds for time)

11 air squats

11 push ups

11 jumping lunges each side

11 sprawls

11 ab mat sit ups

E. Static stretches