Todays
WOD
Thursday, August 20, 2026
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Down Dog to Pushup Flow Bird Dogs & Deadbugs Monster Band Clock Rotations Plank Circuit
Prohab
Bottom Squat Hold :20 with plate + 10 sec without plate Hollow Supine Hold :30 sec 3 Rds
Strength
EMOM 8 mins DL x1 Increasing
WOD
WB x8 Pullup x8 Shuttle Run x4 AMRAP 8 mins
Campfire Cooldown
Extended Arm Lizard Pigeon
Endurance Class
Partner WOD! P1: WB x8 P2: Pullup x8 Alt: Shuttle Run x5 AMRAP 14 Rest 2 mins P1: Lunging WB x8 P2: Tuckups x8 Alt: Shuttle Run x5 AMRAP 14