Monday, March 18, 2024
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Scorpion Book Openers Lunges 4 Ways Arm Circles Wrist Mobility
Prohab
Banded Dead Bug x20 Banded Face Pulls x12 2 Rds
WOD
Beth's Birthday Bonanza! 3 DL (185/135) 19 Pullups 19 Pushups 85 Air Squats 3 F Squats (135/95) 19 Box Jumps/StepUps (24/20) 19 T2B 85 Walking Lunges 3 Clean & Jerk (95/65) 19 Pistols (alt) 19 Barbell Rollouts 85 DU Comp: (225/185) (185/135) (135/95)
Campfire Cooldown
Couch Legs Up the Wall