WOD 10122026

A. (For warm up)

1:00 chest/ shoulder stretch

1:00 bicep/ chest stretch

1:00 saddle with tricep

10 backwards arm circles

10 forward arm circles

10 standing “T” shoulder internal/ external rotations each side

-then-

2 rounds:

10 dbell bicep curls 25/15lb

8 dbell push press each side

6 dbell split squats each side

B. (6:00 cap)

3 rounds:

14 walking lunges

12 ring rows

C. (5 sets)

10 back rack Bulgarian split squats each side (from rack)

(Pick load for strength)

D. (For time)

9 strict press 155/105lb

9/6 cal bike (legs only)

9 bar muscle ups

15 push press

15/11 cal bike (legs only)

9 bar muscle ups

21 push jerk

21/15 cal bike (legs only)

9 bar muscle ups

E. Static stretches