Wednesday, December 03, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Prone Angels Prone ER to IR Switch Scorpion Low Tabletop Dolphin + Tw Tabletop Serratus Pushups Dragon to Hammie Flow with Arms
Prohab
MBand Tabletop Arm Circles x8/arm Wall Sit with MBand Abd x12 2 Rds
Strength
Lengths: Cactus F Rack 90 OH + Farmer 2 Rds
WOD
1km Row then... 21-15-9 WB (20/14) KB Swing (24/16)
Campfire Cooldown
Supine Crossover Crossed Shin Forward Fold