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