WOD 07152026

Workout of the Day

Jul 14

1 min read

A. (For warm up)

30 high knees

30 butt kicks

30 leg sweeps

20 leg swings each side

20 thoracic extensions (wall)

20 dbell upright row each side 25/15lb

10 hip internal / external rotations

1:00 goblet squat hold

10 single leg deadlift each side

B. (8:00 cap)

2 rounds:

8 hang snatches 95/65lb

100m run

12 med ball front squats 20/14lb

C. “Partner”

(For time)

40 hang snatches 115/85lb

40 wall balls each 20/14lb

400m partner run

30 hang snatches 135/95lb

30 wall balls each

300m partner run

20 hang snatches 155/105lb

20 wall balls each

200m partner run

D. Static stretches

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