WOD 09232026

A. (For warm up)

30 second downward dog

25 alternating arm raises each side

20 backwards arm circles

15 single arm thoracic extensions each side

10/7 cal bike (legs only)

B. (3:00 cap)

2 rounds:

8 hanging knee raises

6 snatch high pulls 45/35lb

4 hang muscle snatch

2 hang power snatch

C. “Partner”

(10 rounds)

3:00 AMRAP:

6 snatches 135/95lb

9 burpee over bar

12 toes to bar

For remainder: max double unders

(Partner 1 starts first round; Switch every round)

-then-

(10:00 clock)

Build to a heavy 3 rep touch & go snatch

E. Static stretches