WOD 11102026

A. (For warm up)

1:00 bicep/ chest stretch

15 light dbell bicep curls

20 light dbell bent over fly

-then-

3 rounds:

6 dbell hammer curl & press 25/15lb each side

9 push ups

B. (6:00 cap)

20 hollow rocks

200m run

10 dbell single arm bent over row each side

200m run

C. (12:00 clock)

Every 2:00:

0:00-4:00:

8 dbell bent over row (3 second negative)

4:00-8:00:

6 dbell bent over row (4 second negative)

8:00-12:00:

4 dbell bent over row (5 second negative)

(Pick load for strength)

D. (5 rounds for time)

18 dbell bent over row (dbell each hand)

21 dbell push ups (dbell each hand)

9 burpee step up

12 double dbell ground to overhead

E. Static stretches