Friday, December 10, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Banded Pass Thrus Banded DL's Banded Good Mornings Banded Press Banded OH Squat Hip Airplanes
Prohab
Supermans x10 with 2 sec hold Banded Hollow Rocker x10 3 Rds
Strength
EMOM 8 mins Even: Thruster x3 Odd: Prone Shoulder Flow x4
WOD
Row 500m DU x50 Ski 300m Skips x100 Bike 500m Burpees x25 Complete all 3 couplets with as much rest as needed between Add 3 times together
Campfire Cooldown
Dragon Fragon