Friday, November 14, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Tabletop Rotations & Twists Hip CARS Saddle Side Bend Down Dog/Seal Flow Cossack Squat Knee Taps
Prohab
Seated Leg Hurdles x4/side Prone Arm Hurdles x4 2 Rds
Strength
EMOM 9 mins Min 1 - Snatch Grip RDL x8 Min 2 - Double KB Bentover Row x6/arm Min 3 - B Ext x8
WOD
EMOM for 10 mins Devil Press x3 (25/20)'s Shuttle Run x1 AMRAP WB Score is Number of WB's
Campfire Cooldown
Arm Circles on the Wall Legs Up the Wall