Wednesday, June 24, 2026
WOD
Warmup
3mins - Bike, Row, Ski
Activation
CARS Banded Pass Thrus Banded DL's Banded Good Mornings Banded Press Banded OH Squat Hip Airplanes
Prohab
Supermans x10 with 2 sec hold on each Banded Hollow Rocker x10 3 Rds
Strength
EMOM 8 mins Even: Cluster x3 Odd: Bentover Shoulder Flow x4
WOD
Row 500m DU x50 Ski 300m Skips x100 Bike 1000m Burpees x25 Complete all 3 couplets with as much rest as needed between Add 3 times together
Campfire Cooldown
Straddle Legs Side Bend Crossed Shin Archer Arms