Friday, February 21, 2025
WOD
Warmup
Row or Ski - 3 mins Skipping Variations - 3 mins
Activation
The Fonz Scorpion Prone Y to W to Y Glute Bridge Walk Outs Banded Shoulder Sequence - Pull Aparts - Pass Thrus - Press + BN Press
Prohab
Lengths of: Partner Banded Resistance March Partner Banded Lateral Shuffle 2 Rounds
Strength
Suns Out Guns Out! EMOM 9 mins Min 1: OH Barbell Hold :40 sec Min 2: Primal KB Drag :40 sec Min 3: 90 Degree Barbell Curl Hold :40 sec
WOD
Bar MU x1 P Snatch x1 (75/55) DU x30 Bar MU x2 P Snatch x2 DU x30 Bar MU x3 P Snatch x3 DU x30 .... AMRAP 9 mins
Campfire Cooldown
Couch Stretch Legs Up the Wall Straddle on Wall