WOD 10062026

A. (For warm up)

20 leg sweeps

20 bent over glute

20 hip openers

20 leg swings each side

1:00 wall sit

1:00 bicycle crunches

1:00 box dip hold

B. (4:00 clock)

Every 2:00:

6 dbell hang clean

5 dbell power cleans

4 shuttle runs (50’)

(Light dbell; Dbell each hand)

C. (12:00 clock)

Every 2:00:

6 dbell deadlifts + 3 second negative

(Pick load for strength)

D. (24:00 EMOM)

Minute 1: 9 dbell cleans (dbell each hand)

Minute 2: 12 burpee box jump or burpee step up

Minute 3: 24 sit ups

Minute 4: rest

E. Static stretches