WOD 09242025

A. (For warm up)

2 rounds:

10 light dbell overhead squat

20 hollow ups

30 ice skaters with pause

2 rounds:

10 hollow rocks

20 bicep curls (light weights)

30 line hop overs

2 rounds:

10 Dbell single arm strict press each side

20 second max: pike push ups

30 seal jacks

B. (For time)

Option of choice:

Option 1:

50 dbell bent over rows

150 hop overs

400m run

Or

Option 2:

21-15-9

Dbell bent over rows

50 hop overs

150m run

C. (For time)

50 dbell single arm bent over row

300m run

-then-

3 rounds:

15 dbell clean & press

15 box dips

200m run

C. Static stretches