Wednesday, June 21, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Crossed Shin Prisoner Side Bands Lateral Leg Tabletop Rocks & PressUp Lateral Leg Tabletop Thread the Needle & Tw 90/90 Switches & Leans Shoulder CARS Banded Pass Thrus & Figure 8's
Prohab
Banded Pull Aparts with Tempo Return x8 Banded SA Press x8/arm Banded Good Mornings x8 2 Rds
Strength
Post WOD 6 Pack Attack Tabata - 4 Rds Supine OH Weighted Crunch Supine OH Wtd Leg Lowers + Hip Lift Standing Side Bends L Standing Side Bends R
WOD
Left Leg Box Step Ups x25 Right Leg Box Step Ups x25 Pushups x25 4 Rds for Time
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle