Tuesday, December 16, 2025
WOD
Warmup
3mins Bike, Row, Ski
Activation
Banded Pull Aparts Shoulder Hoolas Pass Thrus High Pulls Good Mornings Frog Rocks 1/2 Kneeling Rocks with Twist
Prohab
Seated Band Pull / Press x6 2 Rounds
Strength
9min EMOM Mins 1-3: Muscle Snatch x4 Mins 3-6: Drop Snatch x4 Mins 6-9: Squat Snatch x2
WOD
Partner WOD 16min AMRAP 3x H P Snatches (75/55) 3x OH Squats 3x Burpees over Bar One partner completes full round before next partner can begin.
Campfire Cooldown
Tx Ext at Wall Bug on Windshield