Friday, November 28, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Supine Knee Lowers Figure 4 Supine Knee Lower Tabletop Rocks Tabletop Leg Swing Prone Press & Back Strokes Superman to W Gymnast Lifts to T Hold
Prohab
Banded Low Plank SA Row x6/arm Banded Side Plank SA Row x6/arm 2 Rds
Strength
Post WOD 6 Pack Attack Tabata - 4 Rds of: OH 1/4 Crunch Plank Up Downs Prone Swimmers
WOD
250m Row 20x Push Press (75/55) 20x F Sq 250m Row 40x Thrusters
Campfire Cooldown
Couch Supine Twist