Friday, March 04, 2022
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns The Fonz Tabletop Rotations & Twists Bird Dogs & Dead Bugs 90/90 Rollups Bottom Squat Knee Taps
Prohab
Monster Band: Box Laps x1/direction Tabletop Dog @ Hydrant x10/side Clam Shells x10/side 2 Rds
WOD
Plate G2OH :20 sec (25/15) Plate 90 Degree Hold :10 sec 8 Rds for total G2OH Reps 30 sec break Wtd Plate Situps :20 sec (10/5) Seated Plate OH Hold :10 sec
Campfire Cooldown
Pigeon Double Pigeon with Eagle Arms