Wednesday, July 19, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Nods & Turns Tabletop Dog @ a Hydrant + Leg Ext Prayer Swipes Spiderman Hamstring Swoops
Prohab
Banded Foot Strengthener x20/side Banded Face Pull x12 Banded Tri Ext x12/arm 2 Rds
WOD
Run 800m WB x 12 (20/14) Ball Toss Over Bar x12 Run 400m WB x12 Ball Toss Over Bar x12 Run 200m WB x12 Ball Toss Over Bar x12
Campfire Cooldown
Seated 1/2 Straddle Reach Crossed Shin Archer Arms