Wednesday, October 01, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone Angels & Infinities Childs Pose + Side Bend Deer Pose Leg Swings & Bends Kneeling Book Opener 1/4 Sq Thoracic Twist Narrow to Sumo Squat
Prohab
Prone Banded Straddles x8 Side Plank Banded Abduction Hold :20/side 2 Rds
Strength
Post WOD 6 Pack Attack! Tabata 8 Rds of: OH 1/4 Crunch
WOD
Russian KB Swing x8 DU x25 Primal KB Drag x4/arm (24/16) Skip x50 KB Goblet Squat x8 L Leg Skip x10 , R Leg Skip x10 AMRAP 12 mins
Campfire Cooldown
Pigeon Crossed Shin Archer Arms