Tuesday, September 30, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Arm Circles & Leg Swings Kneeling Book Openers Thoracic Ext Hip Airplanes Y Lifts Offs Squat Therapy
Prohab
KB Windmills Rotations x8/arm Wall Sit :30 sec (10 sec L, 10 sec R, 10 sec B) 3 Rds
Strength
Press 3x3 s/s with: B Ext x10
WOD
Snatch x3 (75/55) Pullups x10 DU x20 AMRAP 10 mins
Campfire Cooldown
Extended Arm Lizard Crossed Shin Eagle Arms