Tuesday, January 06, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rocks & Rotations Spiderman Banded PassThrus Standing Knee Hug to SL DL
Prohab
Side Plank with DB Ext. Rot x10/side Prone I's, Y's, T's, W's x10 each 2 Rds
Strength
Post WOD 6 Pack Attack! EMOM 12 mins Min 1 - Inverted Pike Sliders on Rower x10 Min 2 - Hanging Tuckups x12 or Rollups x6 MIn 3 - MedBall Situp with Throw x10
WOD
For Time: Ski 250m Ball Slams x20 (40/30) Row 250m
Campfire Cooldown
Supine Banded Split Supine Banded Crossover