Wednesday, September 13, 2023
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns The Fonz Tabletop Rotations & Twists Kneeling Book Openers Lunge Complex Heel Raises
Prohab
Wtd. T Hold DB Bow Pull x8 Wtd Stretch Press x8 Wtd Bentover Tiger Press x8/arm 2 Rds
Strength
Bench Press x5 s/s with: Plank Hold :40 sec
WOD
1 min/station Ski (cals) MedBall Situp with Throw (16/12) Thruster (75/55) Rest as Needed 3 Rds
Campfire Cooldown
1/2 Happy Baby Crossed Shin Forward Fold