Wednesday, November 05, 2025
WOD
Warmup
Row, Ski or Bike - 3 mins
Activation
Thoracic Ext Ex's Spiderman Complex Down Dog to Pigeon Flow Bird Dog Dead Bug Standing Windmills
Prohab
Monster Band Box x3 MBand F Rack 90 to OH x8 M Band Standing Clam Shell x8/leg 2 Rds
Strength
Suns Out Guns Out! Alt DB Hammer Curls DB Pistons Tabata - 8 Rds
WOD
For Time: Sled Push x4 (70/30) Ski x14 cals Step Over Box x140 (20/20)
Campfire Cooldown
Supine Thread the Needle Supine Banana