Friday, December 23, 2022
WOD
Warmup
3min Bike, Row, Ski
Activation
Cat / Cow Nods and Turns Plank Rocks Seesaw Hip CARS Glute Kick backs
Prohab
Head Raises x12 Front, Back, Left, Right 2 Rounds
Strength
Ring Dips x7 Supine DB Pull Overs x7 5 Rounds
WOD
2 km Row for time
Campfire Cooldown
Seated Straddle Forward Fold Supine Thread the Needle