Wednesday, December 29, 2021
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rotations & Twists Cat/Cow 90/90 Switches & Leans PVC Pass Thrus PVC Samson Lunge
Prohab
Prone BN Press with PVC x8 Seated X Body PVC Foot Touch x8/leg 2 Rds
Strength
Pausing Cluster :10 sec each @ Knee, Power Pos, Catch, Bottom Sq, Dip, OH 3 Sets
WOD
MedBall Cluster x8 MedBall Twist x16 DU x24 AMRAP 16 mins
Campfire Cooldown
Dragon Fragon