Tuesday, August 11, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Arm Circles Ankle Tock Seated Rollup to Lunge with Reach Side Lunge Twist Inch Worm Pushup to Down Dog
Prohab
Seated Banded Side Pull Down x8/side Banded Tri Ext x16 3 Rds
Strength
EMOM 8 mins Min 1 - P Clean + High HP Cl + Low HP Cl Min 2 - F Squat x3
WOD
Row 250m Cleans x25 (115/75) Box Overs x25 (24/20) Pullups x25 Box Overs x25 Cleans x25 Row 250m
Campfire Cooldown
Supine Split Supine Crossover