Friday, November 06, 2020
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Spider Man Complex Plank K2E Straight Leg Sit ups Squat Step outs
Prohab
Tall Plank 1) Arm Pulls 2) Leg Pulls 3) Arm Step Outs 4) Leg Step Outs 20secs per exercise, 3 Rounds
WOD
8 km Partner Row 40min Time Cap
Campfire Cooldown
Pigeon Archer in Saddle