Tuesday, March 17, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Arm Circles Wall Facing Lift Off + W Tall Kneel - Leg Lift to Lunge Scale Book Opener + Knee Drive Arc
Prohab
Wtd Pigeon on Box x6/side Banded Foot Strengthener x10/side Bar on Rig Wtd Lat Smash 2 Rds
Strength
1/2 Zombie F Squat to Pins x8 Hex DL x8 Unstable OH Walk x10 steps Forward & x10 Back 3 Rds
WOD
Skip x50 Pistols x10 Walking Lunge x50 Pullups x10 AMRAP 12 mins Comp: Muscle Up x3 instead of Pull-ups
Campfire Cooldown
Low Lizard Pigeon Childs Pose Centre/Left/Right/Centre