Wednesday, April 22, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Shoulder CARS Kneeling OH Side Bend Down Dog Seal Pigeon Flow Seated Leg Hurdles Crab Switches Cossack with Knee Tap
Prohab
Prone Shoulder Flow x6 Prone MBand Leg Straddles x12 2 Rds
Strength
Bench Press 4x3
WOD
Row 1km then... DU x20 MB Chest Pass to Wall x15 MB Twist x10/side AMRAP 10 mins
Campfire Cooldown
Pigeon Crossed Shin Archer Arms