WOD 09212026

Workout of the Day

11 minutes ago

1 min read

A. (For warm up)

1:00 standing pigeon (box) each side

1:00 ankle flexion each side

20 box dips

20 ring rows

30 assisted air squats

30 second max: push ups

B. (6:00 cap)

3 rounds:

20 second ring dip hold (with weight for strength)

3 push press (from rack)

4 strict ring dip

(135/95; 185/125lb; 225/155lb)

C (12:00 clock)

Every 2:00:

1 push press

(Pick load for strength)

D. (10 rounds for time)

3 ring muscle ups

6 hang power cleans 155/105lb

9 wall balls 20/14lb

E. Static stretches

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