WOD 11/17/17
11/17/2017 1:23:00 PM - L.I.F.E log

Warm-up

5 Dynamics

2 sets of

10 Med Ball Slams

10 Pass Throughs

30 Jump Ropes

Strength/Skill

EMO2M

Push-ups  21, 18, 15, 12

and 3 deadlifts work up to workout weight

Metcon

Advance -

2 rounds of

16 Calories on Rower

16 Box Jumps (24/20)

4 rounds of

8 Deadlifts (225/115)

8 T2B

2 rounds of

16 Calories on Rower

16 Box Jumps (24/20) 

*For Time

Beginner -

2 rounds of

10 Calories on Rower

10 Box Jumps/Step Ups

3 rounds of

8 KB Deadlifts

8 Lying Leg Raises

2 rounds of

10 Calories on Rower

10 Box Jumps/Step ups

*For Time

Accessory

Child Pose

Fly Suspension Stretch