Wednesday, January 08, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Inch Worm Down Dog Toe Tap Cat Cows Bird Dogs & Dead Bugs Lat Leg Rocks & Toe Lifts Kneeling PVC Pass Thrus & Fig 8's Bottom Squat PVC Rainbows
Prohab
Prone BN Press x6 3 Level BN Press x3 2 Rds
Strength
EMOM 8 mins Even: P Snatch + OH Sq x3 Odd: OH Hold :30 sec
WOD
Wall Walk x1 Pistol x3/leg Burpee to Bar x6 Shuttle Run AMRAP 8 mins
Campfire Cooldown
Supine Banded Split Supine Banded Crossover