Wednesday, March 25, 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
Backward Sled Drag x1 length Double KB Gorilla Row x10 Incline Prone Rear Dent Raise x10 Above Ring Hold :20 sec 3 Rds
WOD
Ring Dips x5 DB Snatch x10 (40/30) Situps x50 AMRAP 15 mins
Campfire Cooldown
Scorpion Seated Straddle Side Bend Butterfly