WOD 08072026

A. (For warm up)

1:00 foam roll lat each side

1:00 Lacrosse ball shoulder each side

30 second bicep stretch each side

30 second thoracic stretch (box)

-then-

2 rounds:

10 leg swings each side

10 bent over glute

10 calf raises

10 backwards arm circles

10 close stance assisted air squats

B. (3 rounds)

40 second dbell front squat hold

200’ farmer carry

30 second max light dbell bent over row

C. (3 rounds)

6 dbell front squats

5 dbell strict press

4 dbell thrusters

(Dbell each hand)

300m run

D. (1 round)

1:00 butterfly

1:00 saddle with wrist flexion

1:00 butterfly

1:00 saddle with tricep

2:00 pigeon (left)

2:00 pigeon (right)

2:00 straddle

1:00 ankle flexion (left)

1:00 ankle flexion (right)