WOD 10092025

A. (For warm up)

50 ice skaters

50 curtsy lunges

100 seal jacks

100 ice skaters   

25 heel elevated squats

25 dbell single arm bent over row each side

25 dbell single leg single arm bent over row each side

25 box pistols each side (no weight)

B. (3 rounds)

15 air squats

1:00 max: push ups

C. (For strength/ Technique)

Dbell squat

10-10-6-6-2-2

(Dbell each hand; pick load for strength)

D. (3 rounds each for time)

15 dbell front squats (dbell each hand)

50 sit ups

(Round 1: light weights; round 2: moderate weights; round 3: heavy weights)

E. Static stretches