Tuesday, August 08, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Openers 90/90 Switches + Leans Seated Leg Swings + Rollups Ankle Tocks Bottom Squat Knee Press & Twists T Holds
Prohab
Seated Bentover Reverse Fly x8 Seated Good Mornings x8 2 Rds
Strength
F Rack Lift Offs x6 + Hold :20 s/s with: Inverted Box 360's x1/dir 4 Rds
WOD
Step Up L x10 (20/20) Pullup x5 Step Up R x10 Pullup x5 DU x25 AMRAP 8 mins Comp: C2B
Campfire Cooldown
Pigeon Crossed Shin Archer Arms