WOD 11/15/23

MOBILITY:

• Foam roller upper back / lats 45/45sec
• Foam roller upper back with body bar pullovers
• ×7 (hold 3sec back)
• Gemini thoracic 1 min
• Ant Cap stretch 30/30sec
• Adductor stretch 20/20/20/side
• Wrist stretch 20/20/20sec
• Lacross ball on elevator scapula 30sec/30sec
• Soft ball on calfs 1 min/1 min
• Soft Ball Q.L. 30sec/30sec

ACTIVATION:

• HS Hold 20sec
• B&H extension "Rock" on floor X15
• Seated elastic external hips rotators 3XBurn, rest 5sec b/t
• Elastic monster walk 10/10/10/10
• Bottom pistol stretch 10/10sec
• D.L. ramp up to first bar

A. D.L. 7-6-5-4-3-2-1 (70-75-80-85-90-?-?), rest 1-2min

B. Amrap 7 min:

• 3 ring dips (elastic)
• 3 strict hsp (ab mat)
• 7cals ski erg

Take 1min rest

C. Amrap 5min:

• 3/3 alt pistols supported
• 10 VUPS
• 7kb sw 16/12kg