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