WOD 11122026

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 each side (box)

10 thoracic extensions (wall)

B. (4:00 AMRAP)

12 PVC overhead squats

100m run

8 dbell elbows out push press (dbell each hand)

C. (12:00 clock)

Every 2:00:

0:00-4:00:

8/8 dbell overhead squats

4:00-8:00:

6/6 dbell overhead squats

8:00-12:00:

4/4 dbell overhead squat

(1 dbell; Pick load for strength)

D. (18:00 AMRAP)

15 dbell front squats (dbell each hand)

9 burpee over dbells

300m run

E. Static stretches