Friday, July 21, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Crossed Shin Side Openers Prone Int/Ext Rotations Prone Infinities & OH Pass Thrus Tabletop Hip CARS & Lateral Leg Rocks Deer Pose Rollups + Step to Lunge Hamstring Swoops
Prohab
Wtd Bow Pull + Lat Arm Hold x8 Dog @ Hydrant + Leg Ext x8/leg 2 Rds
Strength
10 mins to Est 1RM P Clean
WOD
P Clean x2 (80% of Est 1RM) Burpee Broad Jump - 1 length Shuttle Run 6 Rds for Time
Campfire Cooldown
Banana Scorpion