Wednesday, July 01, 2026
WOD
Warmup
Row, Ski, Bike or Jog - 3 mins
Activation
CARS Tabletop Thread the Needle Spiderman Complex Squats 3 Widths Pivoting Scale
Prohab
Banded: Pull-Aparts x10 Bow Pull x10 Press x10 Bentover Row x10 F Squat x10 DL x10 2 Rds
WOD
CANADA DAY PARTNER/TEAM FUN! In groups of 2-3 people complete the following list in any order. Only 1 person allowed at each station at once. 158 Cal Row 158 Russian KB Swings 158 WB 158 Pullups 158 Situps 158 Push Press 158 Suitcase Lunges * After a station is completed everyone does 3 synchronized burpees
Campfire Cooldown
Pigeon Crossed Shins Forward Fold