Thursday, October 29, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Side Lying Book Openers and Arcs 90/90 Lean & Lift PVC Pass Thrus & Fig 8's PVC Hip Flex/Ext Bottom Squat PVC Kang Squat
Prohab
3 Level BN Press with PVC x3 Bottom Squat PVC Bend x3/side 2 Rds
Strength
EMOM 8 mins Even: Pocket P Snatch x3 Odd: Hang P Snatch x3
WOD
4x P Snatch (75/55) 8x T2B 12x Lateral Box Blast Off AMRAP 10 mins
Campfire Cooldown
Supine Knee Hug Supine Crossover
Endurance Class
30 min AMRAP DB HP Cleans x8 (35's/25's) Suitcase Lunges x8 Push press x8 Deadlift x8 Single Leg V Sit Toes Touch x8 Run Long Lengths x8 2 min Rest at 14 mins