WOD 11172025

Workout of the Day
Nov 16, 2025
1 min read

A. (For warm up)

1:00 max: hollow rocks

21 dbell bent over rows

20 Spider-Man lunges

15 dbell bent over rows

30 second box dip hold

9 dbell bent over rows

B. (6:00 cap)

21-15-9

Box dips

Air squats

C. (20:00 clock)

Minute 1: 6 burpee box jump or burpee step up

Minute 2: 8 dbell front squats (dbell each hand)

Minute 3: 100m run

Minute 4: rest

D. (For time)

100 v-ups

E. Static stretches

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