Friday, April 07, 2023
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Table Top
Rocks / Rotations
Hip CARS
Dog at Hydrant Kickbacks
Crab Switches with Reach
Prone Shoulder Flow
Squat Therapy
Prohab
10 secs Roll ups x3
10 secs Leg Raise / Lower x3
8x Sots Press
3 Rounds
Strength
OH Squat 3x3
s.s Chinese Plank 45secs
WOD
800m Row
20x WB (20/14)
10x Chest Pass to Wall
400m Row
20x WB
10x Chest Pass to Wall
200m Row
20x WB
10x Chest Pass to Wall
Campfire Cooldown
Tx Ext at Wall
Calf / Ankle Stretch at Wall
Frog Pose