Wednesday, October 27, 2021
WOD
Warmup
Coaches Calls
Activation
Lunge Flow - Shallow Switches - Pulse - Deep with Arm OH - Side Split Shoulder 60 Rep Sequence Floor Scorpion
Prohab
Banded Exs X-Body Raises x8 Bent Over Row with Tricep Kickback x8 2 Rounds
Strength
Empty Bar Press 5 secs up 5sec down x5 rest Single Arm Bar Hold 20secs per
WOD
DB Cleans x6 per Arm (30/20) Alt. Off Set Push ups x8 DB Snatches x 6 per Arm rest 1min 5 Rounds
Campfire Cooldown
Prone Thread the Needle Puppy Dog Child's Pose