7.16.26 WOD

10:00 EMOM
Minute 1: 10 Bench Press @ 60%
Minute 2: 20 Renegade Rows

Then…

14 Min Amrap

12/9 Cal Row
3 Wall Balls
6 Box Jump Overs

12/9 Cal Row
6 Wall Balls
6 Box Jumps Overs

12/9 Cal Row
9 Wallballs
6 Box Jumps Overs

12/9 Cal Row
12 Wall Balls
6 Box Jumps Overs (24/20)

CFG Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon