Todays
WOD
Monday, October 19, 2026
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Spiderman Complex Down Dog to Pigeon Flow Bird Dog Dead Bug Standing Windmills
Prohab
Banded Bow Pull x12/arm Banded High Pull x12 Bottom Squat Hold :30 sec 2 Rds
Strength
10 mins to Est heaviest complex: P Clean + Push Press + Thruster
WOD
HSPU x4 Pullups x6 KB Swing x8 (24/16) AMRAP 10 mins Comp: Bar MU x2 or C2B x4
Campfire Cooldown
Legs Up the Wall Straddle on the Wall