Thursday, June 18, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone Angels Saddle Side Bend Deer Pose Leg Swing with Rollup Side Lunge with Twist Both Directions Controlled Heel Raises
Prohab
At the Wall: Kneeling Prisoner Bend & Switch x4/side Tall Plank Wall Climb x6 2 Rds
Strength
8 min EMOM Min 1 - Tempo DL x3 (5 sec descent) Min 2 - Hanging Alt Leg Tuckups :30 sec
WOD
P Clean x6 (115/75) Pushups x8 Jumping Lunges x10 AMRAP 8 mins
Campfire Cooldown
Dragon Pigeon
Endurance Class
DB P Cl x6 Pushups x8 Jumping Lunges x10 AMRAP 8 mins Rest 2 mins DB Snatch x6 Pullups x8 Suitcase Lunges x10 8 min AMRAP Rest 2 mins DB Thruster x6 Ring Dips x8 Pistols x10 8 min AMRAP