W-up:bottom squat x1 min, band shoulder traction x1min/side
Frog stretch x1min, foam roll upper back and lats 3min
Lift:floor press x8
band pull aparts x20
(6 rounds)
Then:
WOD: Open WOD 12.3
AMRAP 18 min
15 box jumps(24"/21")
12 push press(115lbs/75lbs)
9 toes to bar
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