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Thursday 07/23/26

  • Jul 22
  • 1 min read

Warm-Up 3 rounds:

30 seconds of jumping jacks

8 scapular pull-ups

10 alternating Cossack squats


Skill

Rotate through four stations for 3 minutes each.

Station 1: Rope Pull with KB at the end

Station 2: Ring Rows

Station 3: Alt Box-assisted pistol squat

Station 4: Inchworms


Supporting Accessory Work 2 rounds:

10 slow ring-row

10 Jackknives

12 banded straight-arm pulldowns


WOD EMOM - 4 Rounds

Minute 1: 12 ring rows

Minute 2: 10–14 alternating DB Snatch Squats

Minute 3: 30 seconds of battle ropes

Minute 4: 30-second plank

 
 
 

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