Wednesday, May 17, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Rotations & Twists Prayer Swipes Wrist Mobility Side Lying Book Openers Hip Rotations & Hinges PVC PassThrus & Figure 8's
Prohab
Bottom Sq Hold with Plate x3 Sots Press with PVC x8 3 Rds
Strength
EMOM 6 mins P Clean + Squat Clean + F Squat
WOD
P Clean x5 (135/95) Pullups x10 MB Chest Pass x15 AMRAP 10 mins
Campfire Cooldown
Pigeon Crossed Shins Archer Arms