WOD 12162025

Workout of the Day
Dec 15, 2025
1 min read

A. (For warm up)

21-15-9

Heel elevated squats

V-ups

Dbell bent over row

B. (9:00 cap)

15 dbell front squats (dbell each hand)

15 reverse sit ups

12 dbell hang power cleans (dbell each hand)

15 reverse sit ups

9 dbell hang squat cleans (dbell each hand)

15 reverse sit ups

C. (3 rounds for time)

50 air squats

14 burpee box jump or burpee step up

10 dbell hang power cleans (dbell each hand)

D. (For strength/ hypertrophy)

Dbell alternating bicep curls

16-14-12-10-8 each side

E. Static stretches

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