Thursday, March 12, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Sphinx Prisoner Twists Side Lying Book Openers Prone Superman 2.0 Prone Palm Down To Palm Up Ext Tabletop Wrist Mobility Inch Worm Serratus Pushup Scorpion
Prohab
Banded W’s x10 Banded Sots Press - 3 Levels x3 2 Rds
Strength
EMOM 8 mins Min 1 - Pocket P Snatch x4 Min 2 - Plate Supported Tempo Squat x4
WOD
HSPU x3 T2B x6 Burpee Over Box x9 AMRAP 12 mins
Campfire Cooldown
Dragon Double Pigeon Archer Arms
Endurance Class
Burpees x10 Row cals x20 Walking Lunge x30 Situps x40 Skips x50 Handstand Hold or Bar Hang seconds x60 Rest 2 mins AMRAP 30 mins