Friday, November 26, 2021
WOD
Warmup
3mins, Row, Bike, Ski
Activation
Book Openers The Fonz 1/2 Kneeling PVC Windmills Partner Prone PNF OH
Prohab
Neck Exs 20reps Flex, Ext, Prone, Supine, Side Lying
Strength
Suns Out Guns Out! 4 Rds of: M. Band Step Push ups x4 Dip Negatives (5secs) x4
WOD
For time: Ski 500m Row 1000m Bike 2500m
Campfire Cooldown
Lacrosse Ball Roll