Thursday, March 13, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Childs Pose + Side Bend Supine Hip 90 Leg Lowers Alternating Chest Openers Down Dog Primal Crab Flow SL Knee Hug to T Hold
Prohab
With PVC: Pass Thrus x8 Figure 8's x8 Behind Back Scap Squeeze x8 F Rack 90 x4/arm Wrist Rotations x8/arm
Strength
EMOM 9 mins Min 1-3 - PP with Pause in Dip x2 Min 4-6 - PP with Tempo Dip x2 Min 7-9 - PP x3
WOD
'Rowing Helen' R0w 400m KB Swings x21 (24/16) Pullups x12 3 Rds for Time
Campfire Cooldown
Bug on a Windshield Legs Up the Wall Straddle On the Wall