Monday, November 23, 2020
WOD
Warmup
Rowling 500m *burpees*
Activation
CARS Y's & T's The Fonz Book Openers Spiderman
Prohab
M Band Clam Shells x8/side M Band Prone Leg Raise with Abd x10 2 Rds
Strength
Post WOD 6 Pack Attack Wtd Dead Bug Tabata 8 Rds
WOD
Row 500m Thrusters x10 Pullups x10 Rest Row 400m Thrusters x8 Pullups x8 Rest Row 300, Th x6, PU x6 Rest Row 200, Th x4, PU x4 Rest Row 100, Th x2, PU x2
Campfire Cooldown
Double Prone Thread the Needle Sphinx or Seal Eagle in Saddle