Wednesday, July 26, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone Y's & W's Prone Pass Thrus Cat/Cows Lat Leg Rocks with Toe Lift Windmills Pivoting Scale
Prohab
Tabletop Dog @ at Hydrant + Leg Ext x10/leg Serratus Pushup in Low Plank x8 3 Rds
Strength
Bench Press work up to a 1RM
WOD
'Fran' 21-15-9 Thrusters (95/65) Pullups
Campfire Cooldown
Supine Split Supine Crossover