Not only are you going to get an extremely satisfying workout from our WOD of the Day, but also you are going to get warm up and cool down yoga stretches–specifically linked the workout–to aid in your recovery. Time for Gainz!

A) Warm-Up: Not For Time

500 Meter Row

10 PVC Overhead Squats

Pose: Reverse Table Top (2×30 Second Hold)

Reverse Table Top Yoga Pose

B) Strength:

1 Strict Muscle-Up + 2 Muscle-Ups + 5 Dips

Rest 2:00

X 4

C) WOD 1: For Time

7 Overhead Squats (115/95)

5 Handstand Push-Ups

3 Burpee Box Jump (24”/20”)

X 4

Rest As Needed

D) WOD 2: For Time

7 Snatches (115/95)

5 Ring Dips

3 Burpee Muscle-Ups

X 4

E) Recovery: 2:00 Hold Each Pose

Criss Cross Arms

Criss Crossed Arms Yoga Pose

Twisted Monkey

Twisted Monkey Yoga Pose

Seated Glute Stretch

Seated Glute Stretch Yoga Pose