Thursday, January 08, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rocks & Twists Spiderman Hip Rotations & Hinges Cossack Sq + Curtsy Sq
Prohab
Stability Ball Tabletop Donkey Kicks x8/side Standing Banded Clam Shells x8/side 2 Rds
Strength
EMOM 6 mins Even:Top of Ring Hold :30 sec Odd: Handstand Hold :30 sec
WOD
AMRAP 18 mins Up/Down Box Overs x12 Sh 2 OH x12 (115/75) T2B x9
Campfire Cooldown
Executive Stretch Thoracic Stretch on Box
Endurance Class
AMRAP 30 mins Burpee Box Overs x12 Cluster x12 (45/35) Rollouts x12 2 min rest at 14 min