Thursday, September 07, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Shoulder CARS & Infinities Thoracic Ext Ex's 90/90 Leans & Switches Spiderman Pivoting Scale
Prohab
Monster Band Box x3 Standing Banded Clam Shell x8/side 2 Rds
Strength
Front Squat 4x4 s/s with: Bentover SA Shoulder Flow x4/arm
WOD
WB x50 (20/14) DU x30 Pullups x15 2 Rds Comp: replace pullups for MU x 5/3
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle