Thursday, October 15, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Table Top: Rocks, Circles, Twists Hip Cars, Kick Backs Lat Straight Leg Raises Wrist Mobility Prone Infinities Spiderman T Holds
Prohab
Monster Band Boxes x3 Monster Band 90 to OH x9 2 Rds
Strength
Post WOD 6 Pack Attack! Low Plank :20 sec L Leg Foot Taps :10 sec R Leg Foot Taps :10 sec L Leg Hold :10 R Leg Hold :10 Rest as Needed 4 Rds
WOD
Row 500m Rest as Needed Row 750m Rest as Needed Row 1000m
Campfire Cooldown
Sphinx 1/2 Happy Baby
Endurance Class
Partner You Go, I Go KB Swing Pushups KB SDHP Renegade Row Suitcase Lunge 2-4-6-8-10..... 10 mins Break 2 mins 10 mins (Restart at 2) Break 2 mins 10 mins (Restart at 2)