WOD 10132026

A. (For warm up)

1:00 pigeon each side

1:00 foam roll (glute) each side

1:00 standing single leg quad/ hip flexor stretch

1:00 downward dog

1:00 thoracic stretch (wall)

1:00 light dbell bent over rows

B. (3:00 cap)

2 rounds:

10 dbell upright row each side 25/15lb

8 dbell single leg deadlift

6/6 dbwll hang snatches

C. (12:00 clock)

Every 2:00:

6 sumo deadlift high pulls

(Dbell each hand; 12 if no access to heavy weights)

D. (4 rounds for time)

20 dbell snatches (dbell each hand)

30 second max: devil rows

40 air squats

E. Static stretches