WOD 11/14/23

MOBILITY:

  • Lacross ball elevator scapula 30/30sec
  • Lacross ball quadrilatère 30/30sec
  • Lacross ball on scap 30/30sec
  • Adductor triangle 15/15/15/side
  • Gemini thoracic 1 min
  • Soft ball Q.L. 1 min/1 min

ACTIVATION:

  • Elevation depression scapula X10
  • Elastic seated hip ext rot 3X burn / 5sec b/t
  • Elastic monstre walk 10/10/10/10
  • Calfs extension 10/10/10/10
  • Strict Press BN ×10

A. 3 rounds:

  • OH BB alt lunges 4/4-3/3-2/2 (first round @65/45)
  • BB Thrusters 6-5-4

Rest 1:30

B. 5 Rounds:

  • PS 3-2-1-1-1 (60-70-80-90-?%)
  • Pullups X7

Rest 1:30 min

C. 3 rounds:

  • 7/7X One DB alt Sn 25/15
  • 7/7X One Db OHS 25/15
  • 35X DU
  • 10X TTB

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