WOD 11092026

A. (For warm up)

20 backward arm circles

20 forward arm circles

20 alternating arm raises each

20 sky touches

20 “T” rotations

20 wall slides

20 second hollow ups

20 second flutter kicks

B. (4:00 cap)

2 rounds:

6 dbell strict press

9 sprawls (step no jump)

(Light weight; moderate weight)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

6 dbell strict press (3 second negative)

4:00-8:00:

4 dbell strict press (4 second negative)

8:00-12:00:

2 dbell strict press (5 second negative)

(Pick load for strength)

D. (15:00 clock)

Every 3:00:

25 sprawls

E. Static stretches