WOD 11/17/23

MOBILITY:

• Ant Cap stretch 30/30
• Foam Roller lat 30/30M
• Foam Roller upper back with Body bar jerk grip straight OH x7 (hold 3 sec down)
• Lacross ball elevator scapula 30/30sec
• Lacross ball on scapula 1 min/ 1 min (infraspinatus / teres minor)
• Wrist stretch 20/20/20

ACTIVATION:

• Elastic Monsters walk 10/10/10/10
• Elastic Seated hip external rotation (3X to burn)
• Beat swings X10
• Calf raise 10/10/10
• Scapula Pushups X10
• HS Hold 20sec

A. Bench Press 5-4-3-3, (first round @ 65%)

Rest 1:30

B. 10-8-6 For time:

• Strict HSP
• F.S. From Ground 115/85

C. 3 rounds:

• 12cals Echo bike
• 40⅜ DU rest 30sec