Tuesday, October 19, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Tabletop Twists Dog at a Hydrant Squat with Leg Ext & Twists
Prohab
Monster Band Box Steps x3 Monster Band F Rack 90 to OH x8 3 Rds
Strength
EMOM 8 mins Thruster x1
WOD
3x Thruster (75/55) 3x Pullups 6x Thrusters 6x Pullups 9x Thrusters 9x Pullups .... AMRAP 7 mins
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle