Wednesday, December 01, 2021
WOD
Warmup
3mins - Row, Bike, Ski
Activation
PVC Warmup: - Sampson Stretch - 1/2 Kneeling Windmill - Twists - Prone Raises - Leg Swings - Multi Planar
Prohab
Single Leg Sit Stands x4 per leg Wall Sit Fist Squeeze x4, 10sec hold 3 Rounds
Strength
EMOM 12 mins Min 1 - Strict Pullups x5 Min 2 - Prone Banded BN Press x10 Min 3 - Strict T2B x5 Min 4 - Hollow Banded Hold :30
WOD
Bar MU x2 HP Snatch x8 (75/55) DU x20 AMRAP 8 mins
Campfire Cooldown
Butterfly Happy Baby