Wednesday, February 21, 2024
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Shoulder & Hip CARS Down Dog to Pigeon Flow Spiderman Duck Walk Gymnasty Bear Crawl
Prohab
Post WOD Banded Foot Strengthener x20/ft Banded Scap Slide x8/arm 2 Rds
Strength
EMOM 12 mins 1 - Wtd Bulgarian Split Squat x8/leg 2 - StepUp w Pendulum Leg Sw x8/leg 3 - Inverted Sh Taps x8/arm
WOD
HSPU x3 DB Snatch x3/arm (30/50) Pistols x3/leg AMRAP 9 mins
Campfire Cooldown
Executive Stretch Thoracic Ext on Box