Wednesday, December 21, 2022
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prayer Swipes Superman 2.0 The Fonz 1/2 Kneeling Book Openers Squat Knee Taps & Leg Ext.
Prohab
Wall Y Lift Offs x8 Wall Foot Elevated SL DL x8/leg 2 Rds
Strength
EMOM 8 mins Min 1 - Pocket Snatch + OH Squat Min 2 - HP Snatch + OH Squat
WOD
AMRAP 10 mins Thruster x4 (95/65) Rollouts x6 Burpee Over Bar x8
Campfire Cooldown
Seated Knee Hug Butterfly