WOD 11/27/17
11/27/2017 8:06:00 AM - L.I.F.E log

Warm-up

250 M Row

30 Sec High Box Pigeon Stretch

2 sets of:

"Dummy Walks" w/KB each side

20 Second Dry Run

5 Reps of Squat Therapy

10 Leg Swings w/stick

5 Deadlifts w/stick

2 sets of:

3 reps of Deadlift Warm-up

Strength/Skill

9, 7, 5, 3 Deadlifts

*90 - 120 sec rest

Metcon

Advance -

"Chipper"

60 Air Squats

50 Cals on Rower

40 Med Ball Cleans (35/25)

30 Burpees

20 Kettlebell Swings (55/35)

10 Box Jump Overs

*For Time

Beginner -

25 Air Squats

20 Cals on Rower

15 Med Ball G2S

10 Kettlebell Swings

5 Burpees

5 Box Over & Backs

*For Time

Accessory

15, 12, 10

Band Anti-Rotations