Tuesday, September 09, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's PVC Pass Thrus & FIgure 8's Dynamic Leg Swings Standing WIndmills Hip Internal Rot''s Hip Ext Rot's
Prohab
PVC Wrist Exs 1) Wrist Flexion 2) Wrist Extension 3) Radial Deviation 4) Ulnar Deviation 5) Supination / Pronation x20 per, 1 round
Strength
EMOM 8 mins P Clean + Split Jerk with pause in dip & split + Split Jerk
WOD
DB Thrusters x2, 4. 6... Pushups x2, 4, 6... Barbell Rollouts x2, 4, 6... AMRAP 12 mins
Campfire Cooldown
1/2 Happy Baby Seated Forward Fold