Thursday, April 30, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Shoulder CARS Prone Single Arms Hurdles on Fist Low Tabletop Hand Behind Back Twist Lunge Complex Standing Single Arm Spirals
Prohab
Kneeling KB OH Rotations x6/arm Kneeling KB Windmill Rotations x6/arm
Strength
Turkish Getups 4/arm
WOD
WB x10 (20/14) Wall Walk x2 MedBall Twist x20 AMRAP 10 mins
Campfire Cooldown
1/2 Happy Baby Supine Pigeon Archer in Saddle
Endurance Class
WB x10 Wall Walk x2 MedBall Twist x20 AMRAP 10 Rest 2 mins Lunging WB x10 HSPU x2 MedBall Boat Pose Toss x20 AMRAP 10 Rest 2 mins MedBall Chest Pass to Wall x10 Handstand Hold :20 sec MedBall Situp x20 AMRAP 10