Wednesday, March 18, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence 90/90 Heel Taps Deer Pose Rollups + Switches Bird Dog & 2.0 Bottom Sq Twist + Let Ext
Prohab
Banded DeadBug x20 Banded Face Pulls x10 2 Rds
Strength
EMOM 8 mins Cl Pull + P Clean + Pause F Sq + F Sq
WOD
'Partner Jonesworthy' Squat 80-64-50-32-16-8 KB Swing 40-32-26-16-8-4 (24/16) Pullups 20-16-12-8-4-2 Switch Partners after 2 reps
Campfire Cooldown
Prone Thread the Needle Supine Thread the Needle