WOD 07172026

Workout of the Day
2 hours ago
1 min read

A. (For warm up)

20 backwards arm circles

20 sky touches

20 high kicks

20 Spider-Man lunges

20 glute bridge with pause

20 light dbell bent over fly

B. (12:00 clock)

Every 2:00:

10 dbell bent over row (from below knee)

(Rows must be unbroken; pick load for strength; no heavy weights = 5 second negative)

C. (21:00 AMRAP)

20 devil rows

30 kbell or dbell swings

40 reverse lunges

D. Static stretches

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