Wednesday, September 20, 2023
WOD
Warmup
3mins Row, Bike, Ski
Activation
Prone: Nods and Turns Shoulder Rolls Wings Advanced I's Y's T's W's Leg Vs Heel Raises Hollow Tucks
Prohab
Plate Push Abd & Add x5 Seated Add x3 @ 3 levels 2 Rounds
Strength
Stone Lifts x6 SLDL with DB x8 3 Rounds
WOD
Partner WOD, 2min AMRAP @ each DB G 2 Shoulder 2 OH (50/30) 1min rest ECHO Bike (cals) 1min rest Ring Dips
Campfire Cooldown
Prone Hands up Wall Legs up Wall