Wednesday, October 21, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rocks Kneeling Ankle Rocks Kneeling Book Opener & Twists Standing Knee Hug to T Hold
Prohab
Prone Banded Leg Lift w Abduction x10 Side Plank Clam Shell x10/side 2 Rds
Strength
SUNS OUT GUNS OUT! Plate Curls Plate Skull Crushers Alternate Rds with Class or Partner While holding OH 10-8-6-4-2
WOD
'Almost Annie' DU - 50 Situps 50 DU - 40 Hanging Tuckups - 40 DU - 30 Situps - 30 DU - 20 Hanging Tuckups - 20 DU - 10 Situps - 10
Campfire Cooldown
Calf Stretch on Wall Legs Up the Wall Straddle on the Wall