Wednesday, February 11, 2026
WOD
Warmup
3mins Bike, Row, Ski
Activation
Seated X Knee: Hug, Cradle, Twist, Executive, 1/2 Happy Baby Seasaws Seated Leg Swings to Roll up Down Dog K2E to Kick Back to Scorpion to Crab Reach Switches
Prohab
Supine Neck Exs Flex, Ext, Rotation x20 each Seated Chin Tucks x5, 10sec hold
Strength
12min EOMOM Min 1: 10x Bent Over Rows Min 2: 5x Back Squats
WOD
Total Row distance 8mins rest as needed between rounds 4mins rest 2mins
Campfire Cooldown
Twisted Pigeon Seated Straddle Forward Fold