WOD 07292026

A. (For warm up)

30 second overhead lat stretch each side

30 second lat/ tricep stretch each side

30 second saddle with wrist flexion (15/15)

30 second downward dog

-then-

2 rounds:

10 single leg reach down each side

10 knee push ups

10 light dbell single arm bent over rows each side

10 second single leg plank each side

B. (9:00 cap)

3 rounds:

5 single arm bent over rows + 3 second negative each side

7 dbell deadlifts (light weights)

20 second elevated plank hold

C. (For time)

15-12-9

DBell Deadlift (dbell each hand)

Pike push up

12-9-6

DBell Deadlift (dbell each hand)

Burpee box jump or burpee step up

9-6-3

DBell Deadlift (dbell each hand)

Caterpillars

D. Static stretches