Wednesday, August 06, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's 90/90 Switches with Lift Deer Pose Leg Swings Spiderman Down Dog Leg Lifts to Pigeon
Prohab
Core Strength Triplet: Side Plank 1 min/side B Ext Hold 2 min Situp Hold 2 min
Strength
EMOM 12 mins MIn 1 - Strict Pullups :40 sec Min 2 - Single Leg Plate Pass :20/leg MIn 3 - Ring Row with 10 sec hold x3 Min 4 - Heel Elevated B Squats x12
WOD
Row 1km or Run 1km then... 21-15-9 KB SDHP (24/16) Goblet Squats
Campfire Cooldown
Sphinx Pigeon Childs Pose