Thursday, September 11, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Tabletop Dog @ Hydrant + Ext Bird Dog with K2E 90/90 Complex
Prohab
Tabletop Banded Leg Ext x12/leg Banded Hollow Rock x12 2 Rds
Strength
OH Clean Grip Barbell Hold :30 sec 90 Degree Curl Hold :30 sec OH Snatch Grip Hold :30 sec Bent Over Row Hold :30 sec 3 Rds
WOD
Row 500m Devil Press x15 (25/20)'s DU x50 Rest as Needed 2 Rds
Campfire Cooldown
Dragon Fragon
Endurance Class
AMRAP 10 mins Rest 2 mins 3 Rds 400m Run/Row or Ski 26 Hand Release Pushups 400m Run/Row or Ski 26 KB Swings 400m Run/Row or Ski 26 Pullups 400m Run/Row or Ski 26 KB SDHP