Friday, January 02, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
At Wall: Arm Circles Leg Swings Pivoting Scale Kneeling Book Opener Kneeling Elbow Slide Squat Therapy
Prohab
Banded Pull-Aparts 3 Dir - x4 each Banded SL DL + Row x6/leg 2 Rds
Strength
Post WOD 6 Pack Attack! 8x Plank Walkouts 8x Plank Plate Pull Thrus 8x Plank Lowers (per side) 4 Rds
WOD
Partner Relay! P Clean x2 Up/Down Over Box x3 Double KB DL x4 Wall Touch - Sprint & Tag Partner AMRAP 20 mins
Campfire Cooldown
Dragon Childs Pose