WOD 07302026

Workout of the Day

Jul 29

1 min read

A. (For warm up)

30 high knees

30 butt kicks

20 high knee grab

20 bent over glute

10/8 cal ski

10/8 cal bike

-then-

2 rounds:

20 second ring dip hold

15 med ball front squats 20/14

10 single arm push press each side 35/25lb

B. (8:00 cap)

14-12-10-8

Strict weighted ring dip

C. (3 sets)

12:00 clock

0:00-3:00:

20 wall balls 20/14lb

100m run

For remainder: max single arm devil press 70/50lb

3:00-6:00:

Rest

6:00-9:00:

20/15 cal ski

100m run

For remainder: max dbell single arm hang clean & jerk

9:00-12:00:

Rest

D. Static stretches

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