WOD 12292025

A. (For warm up)

5:00 clock:

0:00-1:00: max box step up 20”

1:00-2:00: max low plank

2:00-3:00: max reverse lunges (no weights)

3:00-4:00: max hop overs

4:00-5:00: max air squats

B. (3 sets)

20 dbell bent over rows (dbell each hand)

C. (3 sets)

15 dbell single arm bent over row each side

D. (3 sets)

10 renegade rows

E. (18:00 clock)

0:00-6:00:

Every 2:00:

20 v-ups

100 hop overs

6:00-12:00:

Every 2:00:

15 light dbell thrusters

20 box jump or jump squats

12:00-18:00:

Every 2:00:

10 burpee over dbell & back

30 dbell over shoulder reverse lunges

F. Static stretches