Friday, October 08, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Book Openers Windshield Washer Legs Tabletop Prayer Swipes 1/2 Kneeling Rocks with Toe Lift Lunge Complex
Prohab
Box Lowers x8/leg Inverted 360 Walk x1 2 Rds
Strength
5 sec Deficit Strict Pullup x20
WOD
1 min per station 3 Rds Suitcase StepUps (20's/15's) (24/20 box) Ring Rows Wtd Situps (20/15) DB Press (20's/15's) Rest
Campfire Cooldown
Dragon Fragon