Wednesday, May 13, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Spninx Arm Circles The Fonz Supine Crossover OH Arm Circle Heel Raises SL Hug to Hip Airplane
Prohab
Dog at a Hydrant + Leg Ext x8/leg SL Glute Bridge w Hold x8/leg DeadBug 2.0 (Opp/Opp/All) x8 2 Rds
Strength
10 mins to work up to heaviest complex: P Clean + F Squat + Push Press
WOD
KB Swings x10 (24/16) P Clean x10 (95/65) Lateral Box Blast Offs x10/leg (20) AMRAP 12 mins
Campfire Cooldown
Supine Knee Hug Supine Crossover Crossed Shins Eagle Arms