WOD 10012025

Workout of the Day
Sep 30, 2025
1 min read

A. (For warm up)

50’ walking lunge

40 curtsy lunges

30 box pistols

20 step ups

40 second max flutter kicks

30 light dbell overhead squats

20 single leg glute bridge with pause each side

10 hollow rocks

B. (For time)

2 rounds:

9 snatches (dbell each hand)

18 dbell bent over row

200m run

-then-

18 dbell hang snatches (1 dbell)

36 dbell single arm bent over row each side

400m run

-then-

12 burpee box jump or burpee step up

21 dbell deadlifts

12 burpee box jump or burpee step up

18 dbell deadlifts

C. Static stretches

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