WOD 07302026

Workout of the Day

Jul 30

1 min read

A. (For warm up)

30 high knees

30 butt kicks

20 high knee grab

20 bent over glute

100 bicycle crunches

100 flutter kicks

-then-

2 rounds:

20 second box dip hold

15 dbell front squats

10 single arm push press each side

B. (8:00 cap)

16-14-12-10-8

weighted box dip

C. (3 sets)

12:00 clock

0:00-3:00:

20 light dbell thrusters (1 dbell)

100m run

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

3:00-6:00:

Rest

6:00-9:00:

150 mountain climbers

100m run

For remainder: max dbell single arm clean & press

9:00-12:00:

Rest

D. Static stretches

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