Thursday, November 11, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone I's, Y's, T's and W's Bird Dogs & Primal Bird Dogs Primal to Crab Switches Down Dog to Pigeon Flow Pivoting Scale
Prohab
Monster Band Standing Clam Shell x8/leg Monster Band Marches x8/leg 2 Rds
WOD
Hero WOD 'McGhee' AMRAP 30 mins 5x Deadlift (275/185) 13x Pushups 9x Box Jumps (24/20) Working with a partner. 1 person Working at a time.
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle