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


Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.