WOD 11032026

A. (For warm up)

1:00 bicep/ chest stretch each side

20 backwards arm circles

30 calf raises

20 alternating arm raises

1:00 wall sit

-then-

2 rounds:

10 box pistols 20”

12 box push ups

14 jumping jacks

B. (6:00 cap)

3 rounds:

8 knee push ups

16 box step up 20”

C. (12:00 clock)

0:00-4:00:

1:00 on: max box dips

1:00 off

4:00-8:00:

1:00 on: max push ups

1:00 off

8:00-12:00:

1:00 on: max dbell push ups (dbell each hand)

1:00 off

D. (2 sets)

5:00 AMRAP

3:00 Rest

AMRAP of:

8 box jumps or 16 jump squats

10 dbell hang clean & press (1 dbell)

(Pick up where you left off)

E. Static stretches