Thursday, July 16, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Inch Worm Serratus Scorpion Spiderman SL Hug to T Hold
Prohab
Tabletop Clam Shell + Ext x10/leg Heel to Ceiling Pulse x12/leg 2 Rds
WOD
Partner WOD! 20 min AMRAP Row 1200m - switch every 200m DB Snatch x40 - switch every 5 reps Burpee Pullup x10 - alternating
Campfire Cooldown
Banded Supine Split Banded Supine Crossover
Endurance Class
Partner WOD! 30 min AMRAP Row 1200m - switch every 200m DB Snatch x40 - switch every 5 reps Burpee Pullup x10 - alternating