WOD 10232026

A. (For warm up)

1:00 lying squat (wall)

1:00 wall sit squat

1:00 assisted air squat hold

1:00 chest/ shoulder stretch

-then-

2 rounds:

2x8’ banded monster walk

16 air squats

B. (3:00 cap)

2 sets:

4 back squats + 5 second negative

(185/125lb; 225/155lb)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

3 back squats

4:00-8:00:

2 back squats

8:00-12:00:

1 back squat

(Pick load for strength)

D. “Teams of 3”

(12:00 AMRAP)

Partner 1:

4 deadlifts 315/225lb

8 shuttle runs (50’)

Partner 2:

Max reps until completion of round: bench press 155/105lb

Partner 3:

Rest

(Team rotates in order until 12:00)

E. Static stretches