WOD 07182026

Workout of the Day
12 minutes ago
1 min read

A. (For warm up)

2 rounds:

20 alternating arm raises

15 second ring dip hold

10 hanging kips

2 rounds:

20 second handstand hold

15 second bike (legs only)

10 kipping pull ups

B. “Top Heavy”

(Teams of 4)

For time:

100 ring muscle ups

100 wall facing handstand push ups

200/150 cal bike (legs only)

100 handstand push ups

100 bar muscle ups

Partition as needed; 2 people work at a time; split any way

D. Static stretches

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