Friday, November 24, 2023
WOD
Warmup
3mins Bike, Row, Ski
Activation
60 Rep Sequence Tabletop Rocks & Twists Bird Dogs & Primal Bird Dogs Book Openers & Dead Bugs Heel Scoops Around the Clock Lunges
Prohab
Banded High Pulls x8 Banded SL DL x8/leg 3 Rds
Strength
EMOM 12 mins Min 1 - 2x DL + Floating DL Min 2 - Strict Pullup x5-8 Min 3 - Plank Hold :40 sec
WOD
Ski 500m then... DL x12 (185/135) Box Jumps/StepUps x16 (24/20) 3 Rds
Campfire Cooldown
Supine Crossover Mock Legs up Wall Archer in Saddle