Tuesday, July 11, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
CARS Spiderman Ankle Tocks Hamstring Swoops SL Jump Variations
Prohab
Primal Stability
Strength
EMOM 8 mins Min 1 - Segmented DL x4 (pause at knee up & down) Min 2 - Stability Ball Low Plank Circles (x4 each direction)
WOD
Open WOD 13.2 Shoulder to OH x5 (115/75) DL x10 Box Jump or StepUp x15 (24/20) AMRAP 10 mins
Campfire Cooldown
Seal & Sphinx Childs Pose with Arms