Thursday, October 01, 2026
WOD
Warmup
3mins Bike, Ski, Row
Activation
Cat / Cow with Rotations Sphynx / Puppy dog Seal / Down Dog to Lunge Step Up Prone I's Y's T's Executive Drops Heel Toe Rocks Bunny Hops
Prohab
Rocket Man Pushups x5 Prone Band Pass Thrus x5 Prone Band Pass Infinities x10 2 Rounds
Strength
3 Level Pause B Squat x3 Bulgarian Split Squat x5 per leg 3 Rounds
WOD
5x Left Arm DB Snatches (40/30) 5x Left Arm DB Suitcase Lunge 5x Right Arm DB Snatches (40/30) 5x Right Arm DB Suitcase Lunge 40x DU 14min AMRAP Comp: OH Lunge
Campfire Cooldown
Floor Scorpion Calf Stretch at Wall Tx Ext at Wall
Endurance Class
1 min per station 3 Rds Row Push Press StepUps 1/4 Turn SA MedBall Throw to Wall Farmer Carry Box Blast Off + Hurdles Barbell Rollouts Backwards Sled Drag Rest 2 mins