9.2.25 Workout of the Day

2025 Wod For Ret

Birthday(s)
  Happy Birthday Molly Spears

Barbell
Strength [Deload Week]
Hang Power Clean
EMOM 8
3-3-2-2-2-1-1-1, building

Conditioning
5 rounds for quality
50 DUBS
15 GHD sit-ups
25 ft HSWalk

Midline
3 rounds for quality
1:00 plank on forearms
20 russian twists

Interval
Conditioning
AMRAP 3 x 6 sets
100ft Farmers Carry (2x70/53’s)
12 Single DB Alt Power clean & press (50/35)
Max calorie Ski or Bike
-rest 1 minute-

Midline
3 rounds for quality
1:00 plank on forearms
20 russian twists

Cooldown
800 m light job with a friend