Wednesday, July 16, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Nods & Turns Crocodile Leg Lifts The Fonz 90/90 Switches Childs Pose L/C/R Sequence: Inch Worm Tall Plank Serratus Pushup Down Dog 3 Legged Dog Pigeon
Prohab
Prone Prisoner Elbow Lifts + Y x8 Foam Roller Chest Opener Bosu Ball - MB Circle x1/dir. 2 Rds
Strength
Front Squat 4x4 s/s with: Top of Ring Hold :30 sec
WOD
WB x10 Pullups x10 HP Clean x10 (115/75) AMRAP 10 mins
Campfire Cooldown
Dragon Scorpion