Thursday, December 04, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Backward Arm Circles in Sphinx Prayer Swipes Kneeling Book Openers Ankle Tocks Cossack Squuat with Twist
Prohab
Wuji Palms - 1 min Clam Shells x12/side 2 Rds
Strength
Bench Press 4x4 s/s with: Kneeling Arnold Press x6/arm
WOD
3 Rds for Time of: Air Squat x50 SItups x50 Push Press x15 (95/65)
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle
Endurance Class
Partner Lengths WOD: You Go, I Go: Cactus Suitcase FR 90 Lunge OH 3 Rds each then... Row 500 each Skip 250 each Rest 2 mins AMRAP 30 mins