WOD 10012025

Workout of the Day
Sep 30, 2025
1 min read

A. (For warm up)

50’ high knees

50’ butt kicks

50’ high kicks

50’ Carioca

40 second reverse grip dead hang

30 PVC overhead squats

20 glute bridge with pause

10 hanging kip

B. “Partner”

(For time)

Partner 1:

2 rounds:

9 snatches 135/95lb

18 pull ups

200m partner run

Partner 2:

18 snatches

36 pull ups

400m partner run

Partner 1:

14 snatches

28 chest to bar

400m partner run

Partner 2:

2 rounds:

7 snatches

14 chest to bar

200m partner run

-then-

24 bar muscle ups (split any way)

42 deadlifts 225/155lb

24 synchronized bar muscle ups

36 deadlifts

C. Static stretches

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