Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

· Understand the difference between wide grip lat pulldowns and narrow grip lat pulldowns.

· The three-point row is a great back exercise. Check out this video explaining the three-point row.

Track it on Cody using the #imagreatist hashtag.

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