Todays
WOD
Monday, May 11, 2026
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Spiderman Complex Bird Dogs & Dead Bugs Hip Rotations & Hinges PVC Pass Thrus & Fig 8's
Prohab
30 sec Prone Arm Angels 3 Rds
Strength
EMOM 8 mins Min 1 - P Sn + High HP SN + Low HP Sn Min 2 - OH Sq x5
WOD
For Time: 20x Single Arm DB Thrusters (30/20) (10 Left/10 Right) 100x DU 18x DB Thrusters 90x DU 16x DB Thrusters 80x DU 14x DB Thrusters 70x DU 12x DB Thrusters 60x DU 10x DB Thrusters 50x DU
Campfire Cooldown
Supine Thread the Needle Crossed Shin Eagle Arms