Wednesday, November 03, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext. Ex's 1/2 Kneeling Book Openers Superman Opposite Arm Flow Down Dog Leg Lift to Pigeon Flow
Prohab
Monster Band Boxes x3 Monster Band 90 to OH x9 2 Rds
Strength
Post Wod 6 Pack Attack! Situps x20 Plank Hold :20 3 Rds
WOD
AMRAP 3 mins Row (cals) Rest 1 min AMRAP 3 mins Turkish Getup (16/12) Rest 1 min AMRAP 3 mins Manmaker (20's/25's) Rest 1 min AMRAP 3 mins Burpee Shuttle
Campfire Cooldown
Dragon Fragon