Friday, November 07, 2025
WOD
Warmup
3mins - Bike, Row, Ski
Activation
Nods & Turns Tabletop Rotations & Twists Down Dog to Seal Flow Hamstring Swoops Lunge Pulses Bottom Squat to Leg Ext
Prohab
PVC Wrist Exs -Flex / Ext - Ulnar Dev / Radial Dev - Supination / Pronation 20 Reps each direction
Strength
EMOM 10 mins Even: DB Snatch x1/arm Odd: Chinup or Hanging Hold :30 sec
WOD
AMRAP 5 mins DU x25 Thruster x5 (115/75) Rest 20secs Repeat
Campfire Cooldown
Supine Twist 1/2 Happy Baby