Friday, May 22, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Sphinx Arm Circles Prone OH Invert Press Tabletop Rotations & Twists 90/90 Switch Lean Pry Side Lying Knee/Top Taps Hip CIrcles & Flex Ext Bottom Sq Knee Taps & Fex/Ext
Prohab
Banded 1/2 Kneeling Scap Punch x8/arm Banded Kneeling Press with Anchor Behind x8 2 Rds
Strength
F Sq 4x4 s/s with Stretch Press x8
WOD
250m Ski buy-in then... 21-15-9 HP Snatch (85/55) T2B
Campfire Cooldown
Scorpion Crossed Shin Eagle Arms