Friday, July 07, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Cat/Cow/Barrel Roll 90/90 Switches & Leans Tabletop Lat Leg Rocks with Toe Lift Down Dog Flow Controlled Calf Raises
Prohab
Standing Clam Shell with M Band x8/leg M Band Forearm Pulse Hips to OH x3 2 Rds
Strength
EMOM 12 mins Min 1 - Deadlift x4 Min 2 - Side Plank Hold :25/side MIn 3 - Standing KB Oblique Lowers x8/side
WOD
'Jackie' Row 1km Thrusters x50 (45/35) Pullups x30
Campfire Cooldown
Crossed Shin Shoulder Stretch 1/2 Straddle Side Bend