Todays
WOD
Monday, November 09, 2026
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex’s Side Lying Book Openers & Arcs Tabletop Thread the Needle Ankle Mobility Inch Worm K2E Pushup
Prohab
Banded Press x6 Banded Tricep Ext x6 Banded Pull Aparts x6 Banded Curl x6 Banded Good Morning x6 Banded DL x6 3 Rds
WOD
Partner Relay! Row 150m KB Swing x6 (24/16) DB Sn x6 (50/30) WB x6 (20/16) 20 min AMRAP Comp: 1 Bar MU after WB's * P1 does 1 Rd, P2 does 1 Rd
Campfire Cooldown
Banded Supine Split Banded Supine Crossover