WOD 07282026

A. (For warm up)

2 rounds:

20 second bicep stretch each side

20 second chest/ shoulder stretch

20 second air squat hold

2 rounds:

10 light dbell goblet squats

15 light dbell push press

20 second max: light dbell row

B. (6:00 cap)

10-8-6-4

Goblet squats + 2 second pause

C. (12:00 clock)

Every 2:00:

6 dbell front squat + 4 second negative

(Dbell each hand; Pick load for strength)

D. (18:00 AMRAP)

6 dbell thrusters (dbell each hand)

9 devil rows

15 v-ups

E. Static stretches