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