WOD 11122026

Workout of the Day

9 minutes ago

1 min read

A. (For warm up)

1:00 lacrosse ball (foot) each side

1:00 lying wall squat stretch

1:00 thoracic stretch (box)

1:00 wall sit squat

-then-

2 rounds:

8 dbell seated elbow out single arm press 25/15lb each side (box)

10 thoracic extensions (wall)

B. (4:00 AMRAP)

12 PVC overhead squats

100m run

8 BN push press 45/35lb (from rack)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

3 overhead squats

4:00-8:00:

2 overhead squats

8:00-12:00:

1 overhead squat

(Pick load for strength)

D. (18:00 AMRAP)

15 overhead squats 75/55lb

9 burpee over bar

300m run

E. Static stretches

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