WOD 11/18/23


  • Foam roller upper back / lats 45 / 45sec
  • Foam roller upper back with body bar pullovers X7 (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


  • Scapula Pushups X10
  • Elevation depression scap X10
  • B&H extension "Rock" on floor X15
  • Seated elastic external hips rotators 3XBurn, rest 5sec b/t
  • Elastic monster walk 10/10/10/10 -HS hold 20sec
  • Deadlift Ramp up to 70%

A. D.L. 3-3-3-3-3 @70-75-80-85-?%, rest 2min

B. 4 rounds

  • 20sec HS hold on wall
  • 10 burpees target 1 foot over hands in full extension
  • rest 1min

C. 3 rounds:

  • 7/7X BB Alt front rack lunges 75/55
  • 5/5X DB alt Sn 35/25lbs
  • 10X reverse dips
  • 10X TTB


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