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Todays

WOD

Monday, October 03, 2022

Warmup

Row, Ski or Bike - 3 mins

Activation

Supine Cactus Knee Lowers
Kneeling Side Sliders & Childs
Bird Dog 2.0
Cossack Squats
Wide Stance Windmills
Gymnast Lifts

Prohab

Wuji Palms x10/arm
Infinity DB Pass x6
2 Rds

Strength

Deadlift
5-4-3-4-5
s/s with:
Stability Ball Elbow Circles x4/dir

WOD

Thrusters x12 (95/65)
Pullups x12
Thrusters x10
Pullups x10
....
8, 6, 4, 2

Campfire Cooldown

Prone Thread the Needle
Supine Thread the Needle

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