WOD 11/22/23
MOBILITY:
- Foam roller upper back / lats 45/45sec
- Foam roller upper back with body bar pullovers
- ×7 (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
- Soft Ball Q.L. 30sec/30sec
ACTIVATION:
- -HS Hold 20sec
- B&H extension "Rock" on floor X15
- Seated elastic external hips rotators 3XBurn, rest 5sec b/t
- Elastic monster walk 10/10/10/10
- Bottom pistol stretch 10/10sec
- D.L. ramp up to first bar.
A. D.L. 7-6-5-4-3-2-1 (70-75-80-85-90-?-?), rest 1-2min
B. Amrap 7 min:
- 3 ring dips (elastic)
- 3 strict hsp (ab mat)
- 7cals ski erg
Take 1 min rest
C. Amrap 5min:
- 3/3 alt pistols supported
- 10 VUPS
- 7kb sw 16/12kg