Wednesday, July 24, 2024
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns The Fonz Scorpion Down Dog Seal Flow Squats 3 Widths Pivoting Scale
Prohab
Banded Pull Aparts x12 Banded DL x12 Banded Press x12 2 Rds
WOD
Pete's 54th BDay WOD! 54 Box Jumps/Stepups 54 Jumping Pullups 54 KB Swings 54 Walking Lunges 54 T2B 54 Push Press 54 SItups 54 WB 54 DU or 100 Skips Every 4 mins do 10 Burpees until you complete 54 burpees
Campfire Cooldown
Legs Up the Wall Straddle on the Wall