Wednesday, July 05, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's PVC: Pass Thrus & Figure 8's Behind Back Pull Up + Ext Arms F Rack Stretch Leg Swings Zombie Squats
Prohab
Sots Press x8 F Rack Bottom Sq Press x8 2 Rds
Strength
Front Squat 3x6 s/s with: Ring Supported Ham Curls x8/leg
WOD
Row 400m DU x30 WB x20 (20/14) Rest as Needed 3 Rds
Campfire Cooldown
Couch Straddle on the Wall