WOD 06232026

Workout of the Day
Jun 23
1 min read

A. (For warm up)

20 Spider-Man lunges

20 backwards arm circles

20 alternating arm raises each side

20 box dips

20 dbell single arm upright row each side 25/15lb

20 dbell single leg deadlift (10/10)

B. (6:00 cap)

2 rounds:

8 dbell hang snatches with 3 second hold at top

6 shuttle runs (50’)

C. (9:00 clock)

Every 1:30:

6 dbell sumo deadlift high pulls

(Pick load for strength)

D. (20:00 AMRAP)

16 dbell snatches (1 dbell)

12 dbell hang snatches (1 dbell)

8 single arm devil press

4 caterpillars

E. Static stretches

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