Thursday, September 17, 2026
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
Endurance Class
Partner Workout 40 min AMRAP P1: Pullups x5 P2: B Squat x5 (45/35) P1: Pushups x5 P2: F Squat x5 P1: Cross Body V Snaps x5/side P2: B Rack Lunge x5/leg Both: Alt Long Length of Gym Run x5 (P1, P2, P1, P2, P1) P2 Starts the Pull-ups