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