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

Row 200 Meters

10/10 Samson Stretch

X 2

Gate Pose (Hold For 2 Sets Of 30 Seconds)

Gate Yoga Pose


B) Strength:

1) Back Squat 5-5-5-5-5 (Rest 3 Min Between Each Set)

2) GHD Raises 12-12-12 (Rest 90 Sec Between Each Set)

3) Pull Ups 10-10-10 (Rest 2 Min Between Each Set)


  • 21 Calorie Row
  • 42 Double Unders
  • 15 Calorie Row
  • 30 Double Unders
  • 9 Calorie Row
  • 18 Double Unders

D) Recovery: 2:00 Hold Each Pose

Revolved Seated Staff


Down Dog

Downward Facing Dog Yoga Pose