WOD 09222026

Workout of the Day

57 minutes ago

1 min read

A. (For warm up)

1:00 calf stretch

2x16’ banded monster walk

30 second high plank

20 second high side plank each side

100m light row

-then-

2 rounds:

6/6 dbell hammer curl + strict press 25/15lb

12 box step up overs 20”

24 calf raises with dbell

B. (12:00 cap)

16-14-12-10-8

Dbell single arm bent over row

(Pick load for strength/ hypertrophy)

C. (25:00 clock)

Every 5:00:

10/10 dbell push jerks 60/40lb

20 box jump step down 24/20”

300/250m row (damper 10)

D. Static stretches

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