Thursday, November 20, 2025
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
Partner You Go, I Go KB Swing Pushups KB SDHP Renegade Row Suitcase Lunge 2-4-6-8-10..... 10 mins Break 2 mins 10 mins (Restart at 2) Break 2 mins 10 mins (Restart at 2)