Friday, August 15, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Book Openers & Arcs Spiderman Standing Knee Hug to T Hold Squats 3 Widths
Strength
Barbell Curls - 16's 5x Straight Arms up to 90 Degrees 5x Top of Curl down to 90 Degrees 6x Full Range Curls Goblet Squat x1 - 16's 16 seconds down, 16 seconds up 3 Rds
WOD
HAPPY SWEET 16 DRIVEN!!! 16x Cal Row 16x DB Push Press (30/20)'s 16x 2 for 1 WB (16/12) 16x KB Swings (American) (24/16) 16x Situps 16x Burpees AMRAP 16 mins
Campfire Cooldown
Sphinx or Seal Prone Thread the Needle Supine Thread the Needle