Wednesday, October 15, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
60 Rep Sequence Spiderman Down Dog to Pigeon Squats 3 Widths Shoulder CARS
Prohab
T Hold :30 sec/leg Banded Foot Strengthener x10/leg 2 Rds
Strength
Post WOD 6 Pack Attack! Tabata 8 Rds of: Pilates Ring Straight Leg Slow Situps
WOD
Push Press x12 (75/55) Box Jumps or Step Ups x12 (24/20) P Snatch x6 Bulg Split Sq with Hop x6/leg AMRAP 12 mins
Campfire Cooldown
Sphinx Scorpion Supine Twist