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

3:00-4:00: max hop overs

4:00-5:00: max air squats

B. (3 sets)

20 ring rows

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 toes to bar

100 double unders

6:00-12:00:

Every 2:00:

15 wall balls

20 box jump step down 25/20”

12:00-18:00:

Every 2:00:

10 burpee over dbell

30 dbell over shoulder reverse lunges 95/65lb

F. Static stretches