WOD 12042025

A. (For warm up)

1:00 box dip hold

10 single leg deadlift each side

1:00 box dip hold

20 v-ups

1:00 box dip hold

10 air squats

1:00 plank

B. (5 sets)

15 box dips

10 single arm bent over row each side

C. (21:00 clock)

0:00-7:00:

5 rounds:

9 deadlifts (dbell each hand)

3 shuttle runs (50’)

7:00-14:00:

5 rounds:

18 reverse sit ups

3 shuttle runs (50’)

14:00-21:00:

5 rounds:

27 air squats

3 shuttle runs (50’)

D. Static stretches