WOD 09302026

Workout of the Day

4 hours ago

1 min read

A. (For warm up)

2 rounds:

20 second box dip hold

20 second calf stretch each side

20 second downward dog

2 rounds:

15 calf raises

15 box dips

15 light dbell push press

B. (6:00 cap)

20 line hop overs

12 light dbell clean & press (1 dbell)

15 light dbell bent over fly (dbell each hand)

120 flutter kicks

20 line hop overs

C. (For time)

4 rounds:

16 dbell clean & press (1 dbell)

1:00 max: mountain climbers

64 dbell hop overs

-rest 5:00-

4 rounds:

8 dbell clean & press (1 dbell)

1:00 max: devil rows

64 dbell hop overs

D. Static stretches

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