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