WOD 09262026

A. (For warm up)

2 rounds:

30 second PVC front rack stretch (box)

20 box step ups 20”

10 wrist rocker each side

2 rounds:

30 second bike

20 ring rows

10 hang muscle cleans 45/35lb

B. (6:00 clock)

Every 2:00:

5 power cleans

100m jog

(135/95lb; 155/105lb; 185/125lb)

C. “Team Dawg Energy”

(Teams of 4)

(12:00 clock)

0:00-4:00:

21 team sync. burpee over bar

3 touch & go cleans each person

4:00-8:00:

15 team sync. burpee over bar

3 touch & go cleans each person

8:00-12:00:

9 team sync. burpee over bar

3 touch & go cleans each person

(Pick increasing load for each round; any clean from the floor acceptable)

D. “It’s Giving Complex x2”

(Teams of 4)

(16:00 AMRAP)

4 synchronized bar muscle ups

6 synchronized toes to bar

8/6 cal ski each person

(Athlete 1 & 2 start first round; pairs switch every round)

E. Static stretches