Wednesday, August 16, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Supine Cactus Knee Lowers Kneeling Side Sliders & Childs Bird Dog 2.0 Cossack Squats Wide Stance Windmills Gymnast Lifts
Prohab
Ankle Dance Ankle Pivots Banded Foot Strengthener x20/foot 2 Rds
Strength
EMOM 9 mins Min 1 - Pause B Squat x4 Min 2 - Tempo F Squat x4 (5/1/1/1) Min 3 - OH Squat x4
WOD
WB x12 (20/14) DU x20 AMRAP 8 mins
Campfire Cooldown
Couch Childs Pose