Tuesday, August 22, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Sphinx Prisoner Twist Puppy Dog, Down Dog, Seal Lunge/Hammie Flow Pivoting Scale
Prohab
Banded SA Punch x8/arm Banded Tri Kickbacks x8/arm Banded Lat Pulldown 2 Rds
Strength
Bottoms Up KB Press x6 + Hold 10sec s/s with: Russian Twist x20 3 Rds
WOD
AMRAP 14 mins 40 Cal Row 30 T2B 20 Alt Pistols 10 C2B 10 Cal Row 20 T2B 30 Pistols 40 C2B
Campfire Cooldown
Scorpion Childs Pose