Thursday, August 06, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Table Top Arm Rotations & Circles Down Dog to Crab Reach Flow Book Openers Windmills
Prohab
Pivoting Scale Flow x6 Prone Banded OH Lateral Pulse x20 3 Rds
Strength
EMOM 12 mins Min 1 - Hanging Inverted Tucks x6 Min 2 - Bottom Squat Hold with MedBall :30 sec Min 3 - MedBall Plank :30 sec
WOD
MedBall Squat Clean x8 (20/14) MedBall Chest Pass x8 DU x20 AMRAP 8 mins
Campfire Cooldown
Pigeon Butterfly
Endurance Class
MedBall Squat Clean x8 (20/14) MedBall Chest Pass x8 DU x20 AMRAP 8 mins Rest 2 mins DB Devil Press x8 DB Renegade Row x8 Lateral Jump & Reach x20 AMRAP 8 mins Rest 2 mins Repeat as above with 4 min AMRAPs and a 1 min break