WOD 11/13/23

MOBILITY:

  • Adductor triangle 15/15/15/side
  • Hamstring stretch on box 30/30
  • Gemini thoracic 1min
  • Foam roller upper back while holding bar full extension jerk grip 3x10sec hold, rest 5sec b/t stretches
  • Soft Ball Q.L. 30/30sec
  • Wrist stretch 20/20/20

ACTIVATION:

  • 10X B&H extension on floor (hold 5sec up)
  • 10X Scapula elevation depression
  • 10X Scapula pushups
  • 10X Strict Press
  • Strict Press BN ×10

A. SqCX1+F.S. 3-3-2-2-1-1 @ 50-60-70-80-90-?% of SqC 1RM, rest 1:30

B. 4 rounds for time:

  • 10 Burpees over bar
  • 8 D.L. 95/65
  • 6 HPC 95/65
  • 2 Shoulder 95/65

C. 15cals Assault bike, 3 sets (only slowest round count)

Rest 1min


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