WOD 12042025

A. (For warm up)

1:00 barbell tricep smash each side

10 single leg reach down each side

1:00 saddle with tricep/ shoulder

10 v-ups

1:00 ring dip hold

10 toe squats

1:00 plank

B. (5 sets)

3 ring muscle ups + 9 strict ring dips

C. (21:00 clock)

0:00-7:00:

5 rounds:

9 deadlifts 275/195lb

3 shuttle runs (50’)

7:00-14:00:

5 rounds:

18 toes to rings

3 shuttle runs (50’)

14:00-21:00:

5 rounds:

27 air squats

3 shuttle runs (50’)

D. Static stretches