WOD 07102026

Workout of the Day

Jul 9

1 min read

A. (For warm up)

1:00 standing pigeon each side

10 ankle rockers with 3 second pause each side

15 assisted close stance air squats

15 air squats

20 second PVC front rack stretch (box)

20 behind neck single front rack turnovers (bar from rack)

B. (9:00 cap)

3 rounds:

6 front squats (from rack)

5 cal ski (triceps/ arms only)

(95/65; 135/95; 185/125)

C. (5:00 EMOM)

3 front squats 225/155lb

D. “Partner”

(8 rounds for time)

6 strict press 135/95lb (from floor)

4 farmer carry shuttles 70s/50s (50’)

2 wall walks (10” line)

(Switch every round)

E. Static stretches

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