WOD 10172025

A. (For warm up)

15 air squats (close stance)

1:00 low plank

15 air squats (hip width stance)

1:00 single leg plank (30/30)

15 air squats (shoulder width stance)

1:00 box dip hold

-then-

2 rounds:

45 second front rack hold 95/65lb (from rack)

15 dbell bicep curls (dbell each hand)

B. (Every minute for 9:00)

0:00-3:00:

9 dbell front squats

3:00-6:00:

6 dbell thrusters

6:00-9:00:

3 dbell squat clean thruster

(Dbell each hand on all movements)

C. (For time)

20 dbell front rack reverse lunges (dbell each hand)

20 box jump or step up

15 dbell front squats (dbell each hand)

15 burpee over & back

10 dbell thrusters (dbell each hand)

10 burpee box jump or burpee step up

D. Static stretches