WOD 12232025

A. (For warm up)

1:00 max single arm bent over row each side (light dbell)

1:00 single leg plank each side

10 heel elevated squats (weighted)

15 push ups (on knees)

15 air squats

15 light dbell bent over fly

-then-

(2 rounds)

150 flutter kicks

10 single arm front squats

5 caterpillars

B. (4:00 clock)

Minute 1: 6 dbell shoulder press

Minute 2: 8 dbell push press

Minute 3: 10 dbell thrusters

Minute 4: 12 dbell front squats

(Dbell each hand; light weights)

C. (15:00 clock)

Every 3:00:

10 shoulder press

1:00 plank

D. (For time)

21-15-9

Dbell Thrusters

Dbell bent over rows

(Dbell each hand)

E. Static stretches