Thursday, July 30, 2026
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Side Lying Book Opener Side Lying Knee/Toe Taps 90/90 Heel Clicks & Swings Lat Leg Rocks with Toe Lift Lat Leg Int/Ext Hip Sit Inch Worm Arm Circles/Puppy Dog
Prohab
Wall Facing Lift-Offs x10 Wall Sit March x20 2 Rds
Strength
B Squat Est 10RM
WOD
Row or Run 1km then... 3 Rds of: The Bear x5 (95/65) Pullups x10 (Run: Yonge, Olive, Elizabeth, William, Yonge, Behind Gym to Doors)
Campfire Cooldown
Couch Straddle On Wall
Endurance Class
Row or Run 1km then... 3 Rds of: The Bear x5 (95/65) Pullups x10 Rest 2 mins Row or Run 1km then... 3 Rds of: The Bear x5 (45/35) Pushups x10 AMRAP 30 mins