Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2025-07-03

Strength

Metcon

5 Rounds for time: (35 min cap)

20 Wall-balls
10 Burpee broad jumps
250 / 200 m row
20 walking lunges w / sandbag
200 m Run



core

Partner

Stretch

30 sec Kneeling hip flexor stretch (per side)
30 sec banded Hamstring stretch (per side)
30 sec Fig 4 stretch (per side)
30 sec Knees to chest stretch
30 sec Banded Quad stretch

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