Tuesday, March 03, 2026
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