WOD 10292026

A. (For warm up)

1:00 pigeon each side

1:00 ankle flexion each side

1:00 PVC thoracic (box)

1:00 goblet squat hold 35/26lb

-then-

2 rounds:

20 second mountain climbers

15 box dips

10 light dbell front squats

B. (3:00 cap)

2 sets:

5 dbell front squats + 3 second pause at bottom

(Dbell each hand)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

6 dbell front squats + 3 second negative

4:00-8:00:

4 dbell front squats + 4 second negative

8:00-12:00:

2 dbell front squat + 5 second negative

(Dbell each hand; Pick load for strength)

D. (4 rounds for time)

8 dbell hang squat cleans (dbell each hand)

16 dbell bent over row (dbell each hand)

24 box dips

E. Static stretches