WOD 11/21/17
11/21/2017 6:40:00 AM - L.I.F.E log

Warm-up

.25 Mile Run

250 Meter Row

2 sets of

10 Air Squats

Band Criss Cross Side Walks

Strength/Skill

Superset

Walking Lunges 24, 20, 16

Band V-Raises 15, 12, 10

*1 minute rest after superset

Metcon

Advance -

4 minute AMRAP of

Ascending Ladder of 4, 8, 12...

Ball Walls (20/12)

& Dumbbell Snatches (45/25)

20 second rest then

4 minute AMRAP of

Ascending Ladder of 4, 8, 12...

Dumbbell Thrusters (30/18)

& Med Ball G2S (50/35)

Beginner -

4 minute AMRAP of

8 Dumbbell Thrusters

8 Med Ball G2S

Accessory

Pigeon Stretch

Couch Stretch