Wednesday, September 29, 2021
WOD
Warmup
Row, Bike or Ski - 3 mins
Activation
PVC Pass Thrus & Figure 8's PVC Windmills Hip CARS Tabletop Twists 3 Pos. Press in Snatch
Prohab
PVC Wrist Exs 1) Wrist Flexion 2) Wrist Extension 3) Radial Deviation 4) Ulnar Deviation 5) Supination / Pronation x20 per, 1 round
Strength
Sots Press x10 Prone Behind Neck Press x10 3 Rds
WOD
Row 1km then... 21-15-9 KB Swing (20/12) WB (20/14)
Campfire Cooldown
Dragon Butterfly