WOD 09172026

Workout of the Day

11 minutes ago

1 min read

A. (For warm up)

20 backwards arm circles

20 second chest/ shoulder stretch each side

20 second calf stretch each side

20 high knees

20 butt kicks

-then-

2 rounds:

15 bench press 45/35lb

30 second bike (legs only)

B. (8:00 clock)

Every 4:00:

10 bench press 95/65lb

200m run

30 sit ups

C. (12:00 clock)

Every 2:00:

0:00-4:00:

5 bench press

4:00-8:00:

3 bench press

8:00-12:00:

1 bench press

(Pick load for strength)

D. “Partner”

(18:00 AMRAP)

200m farmer carry 50s/35s (split any way)

300m partner run

40 synchronized ab mat sit ups

E. Static stretches

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