Before work:
Seated hip stretch
Joint Mobility 5x@
Foam Roll 5-10x@
Olift warm-up/mobility w/ PVC 5x
10 KB Swings 35lbs bell
10 KB Swings 45lbs bell
21-15-9-This is a take off on the CF WOD "Elizabeth"
53lbs KB High Pull L arm
53lbs KB High Pull R arm
Ring Dips
Did not keep time, but all reps/sets unbroken. Moved through transitions fast and this left my throat burning. In this way, the dosage was on. I wanted a hard, quick stimulus to put me into an oxygen debt.
Post-immediate: Fed Kevin, he woke up on the last set of dips. Then 20min, seated hip stretch, static stretching.
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