Thursday, December 18, 2025
WOD
Warmup
3mins Bike, Row, Ski
Activation
Standing Flex / Ext Hip Circles Dragon Hip Drop / Lift Puppy to Split Down Dog to Rolling Seal 90/90 Lean-Twist-Lift Scorpion to Crab Reach 1/2 Split Twist Prone T's to Infinities
Prohab
M. Band 90 Press x8 M. Band Infinities Pass x8 2 Rounds
Strength
L Sit Iso DB Press x6 DB Stretch Press x6 Bar High Pull x6 3 Rounds
WOD
1000m Row then..... 4 Rounds x6 SA DB H.Clusters per side (40/30) x12 Seated Leg Hurdles x6 OH Lunges per side
Campfire Cooldown
Puppy to Sphinx X Knee Hug to Executive
Endurance Class
Lengths: Jog x10 Side Shuffle x8 Lunge x6 Bounds x4 Inch Worm x2 Manmaker x10 Situps x20 2 min Rest @ 18 mins AMRAP 30 mins