Friday, September 26, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Book Openers & Sweeps Cat/Cow Seal/Childs Pose/Down Dog Flow Hips CARS to T Hold
Prohab
Monster Band Box x3 MBand F Rack 90 to OH x8 Standing Clam Shell x8/leg 2 Rds
WOD
'Filthy 50' 50x Box Jumps (24/20) 50x Jumping Pullups 50x KB Swings (24/16) 50x Walking Lunge 50x K2E 50x Push Press (45/35) 50x B Ext 50x WB (20/14) 50x Burpees 50x DU S1: With a Partner S2: 25x of Everything
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle