Wednesday, December 08, 2021
WOD
Warmup
Row, Ski or BIke - 3 mins
Activation
60 Rep Sequence The Fonz Hip CARS Spiderman Squats - 3 widths
Prohab
Dog at Hydrant + Leg Ext x6/leg s/s with: Monster Band Prone Abductions x12 2 Rds
Strength
EMOM 8 min Even: Strict Press x3-2-1-1 Odd: Push Press x4
WOD
AMRAP 5 mins 10x Alt DB Snatch (50/35) 10x Wtd Box Over (24/20) Rest 1 min 3 Rds
Campfire Cooldown
Pigeon Forward Fold