Monday, March 23, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Tabletop Wrist & Hip CARS Prone Prisoner Elbow Lifts to Y's PVC Saddle Rainbows PVC Pass Thrus & Fig 8's PVC Hip Flex/Ext PVC Leg Swings PVC Kang Squat
Prohab
Sotts Press x8 PVC BN Press In Split x8 2 Rds
Strength
EMOM 8 mins: Clean + Jerk w Pause in Dip & Split +Jerk
WOD
DB Snatch x3/arm (50/30) Burpees x6 Situps x12 AMRAP 12 mins
Campfire Cooldown
Pigeon Scorpion