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 & and press (1 dbell)

8 dbell bent over rows (dbell each hand)

6 hollow rocks

B. (12:00 clock)

Every 2:00:

4 dbell deadlifts + 4 dbell cleans + 4 dbell hang cleans

(Dbell each hand)

C. (25:00 clock)

0:00-5:00:

12 dbell clean & press (dbell each hand)

12 burpee box jump burpee step up

12 shuttle runs (50’)

5:00-10:00:

10 dbell clean & press (dbell each hand)

10 burpee box jump burpee step up

10 shuttle runs

10:00-15:00:

8 dbell clean & press (dbell each hand)

8 burpee box jump burpee step up

8 shuttle runs

15:00-20:00:

6 dbell clean & press (dbell each hand)

6 burpee box jump burpee step up

6 shuttle runs

20:00-25:00:

4 dbell clean & press (dbell each hand)

4 burpee box jump burpee step up

4 shuttle runs

D. Static stretches