WOD 07142025

Workout of the Day
Jul 13, 2025
1 min read

A. (For warm up)

With a bumper 25/15lb

25 ground to overhead
25 elevated calf raise
25 overhead sit up
25 bent over row
50’ suit case carry each arm
50’ overhead walking lunges
50 Russian twists
50 alternating jump steps

B. (For Strength)

5 sets:

1 strict pull up + 5 second hold at top + 10 second negative

-then-

5 sets:

1 underhand pull up + 5 second hold at top + 10 second negative

C. (For time)

30-25-20-15

Pull ups

400m-300m-200m-100m

Run

D. Static stretches

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