Wednesday, October 29, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Sphinx Prisoner Twist Puppy Dog, Down Dog, Seal Lunge/Hammie Flow Pivoting Scale
Prohab
Lengths: 1) Single Leg Diagonal Bounds with Floor Touch 2) Farmer Carry 3 Rds
Strength
EMOM 9 mins Work for :40 sec per station Min 1 - Incline Retraction Y, T, W Min 2 - Kneeling DB Windmill Min 3 - Strict Pullup
WOD
Partner WOD: 1 person working at a time Alternate stations T2B x10 Burpee Over Box x5 HP Snatch x10 (55/75) AMRAP 16 mins
Campfire Cooldown
Dragon Fragon