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Wednesday, December 09, 2020

WOD

Warmup

Row, Bike or Ski - 3 mins

Activation

Tabletop Rocks and Rotations
The Fonz
Alternating Prone Limb Lifts
Down Dog Leg Lifts to Seal
Bottom Squat Twists

Prohab

Supine Hollow Banded Pulldowns x10
Prone Banded Pulldowns x10
2 Rds

Strength

Post WOD 6 Pack Attack!
Tabata 8 Rds of:
Hanging Ball Up

WOD

500m Row
5 Rds of Cindy
Rest as Needed
300m Row
3 Rds of Cindy
Rest as Needed
100m Row
1 Rd of Cindy

Campfire Cooldown

Prone Thread the Needle
Supine Thread the Needle

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