WOD 09142026

A. (For warm up)

2 rounds:

10 jumping jacks

8 wide stance toe touches

6 alternating single leg reach downs each side

2 rounds:

10 dbell clean & jerks 35/25lb

8 ring rows

6 hanging kips

B. (12:00 clock)

Every 2:00:

1 clean pull + 1 below knee clean pull + 1 above knee clean pull

C. (25:00 clock)

0:00-5:00:

12 clean & jerk 135/95lb

12 burpee pull up

12 shuttle runs (50’)

5:00-10:00:

10 clean & jerk 165/115lb

10 burpee pull up

10 shuttle runs

10:00-15:00:

8 clean & jerk 185/125lb

8 burpee pull up

8 shuttle runs

15:00-20:00:

6 clean & jerk 205/145lb

6 burpee pull up

6 shuttle runs

20:00-25:00:

4 clean & jerk 225/155lb

4 burpee pull up

4 shuttle runs

D. Static stretches