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Wednesday, February 23, 2022

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

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