WOD 09142025

A. (For warm up)

15 box pistol each side

1:00 plank

15 glute bridge each side

1:00 plank

15 air squats

1:00 plank

150 bicycle crunches

B. (3 rounds)

8 light dbell squat cleans

16 light dbell overhead sit ups

32 light dbell Russian twists

C. (20:00 clock)

Every 2:00:

3 dbell power cleans + 3 dbell hang power cleans + 3 dbell hang squat cleans

(Pick load for strength)

D. (3 rounds for time)

12 dbell hang power cleans (dbell each hand)

12 burpees

(1st round: burpees, 2nd round: burpees over & back; 3rd round: burpee box jump or burpee step up )

E. Static stretches