WOD 07172026

Workout of the Day
Jul 16
1 min read

A. (For warm up)

20 backwards arm circles

20 sky touch

20 star toe touches

20 Spider-Man lunges

20 glute bridge with pause

20 ring rows (elbows high)

B. (12:00 clock)

Every 2:00:

10 barbell bent over row (from below knee)

(Rows must be unbroken; pick load for strength)

C. “Teams of 3”

(21:00 AMRAP)

200m row

30 kbell swings 53/35lb

40 reverse lunges

(“Conga Line Style”)

D. Static stretches

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