Friday, May 19, 2023
WOD
Warmup
3mins Bike, Run, Row
Activation
Standing Flex / Ext Progression Knee Hug to T Hold Supine Knee Rocks Supine Clam Openers Straight Leg Bridge Shoulder Drops Body SeaSaw
Prohab
Single Leg Bounds Fwd x14 Single Leg Bounds Bkwd x14 Single Leg Hops to Plate x14 2 rounds
Strength
Sled Push Low / High 3 Lengths S.S. Supine Bar Pull Overs x10
WOD
Deadlift x6 (205/145) Ring Push ups (x8/5) 6min AMRAP 3min Rest 4min AMRAP 2min Rest 2min AMRAP *Total AMRAPs for score*
Campfire Cooldown
Prone Thread the Needle to Floor Scorpion Fwd Fold Straddle Sit