Monday, September 11, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Superman Lifts to W's Press Up Back Strokes Side Sit Hip Lifts Inch Worms with Serratus Pushup
Prohab
Side Plank Clam Shells x8/leg Infinity Band Pass x8/arm 2 Rds
Strength
Primal Row x8/arm Heel to Toe Cactus Walk 3 Rds
WOD
Wtd Side Shuffle + Toss (20/16) x6/side Burpee Pullup x4 Alt DB Snatch x8 (50/30) AMRAP 12 mins Comp: Burpee Bar MU
Campfire Cooldown
Bug on a Windshield Legs Up the Wall