WOD 11/30/18
11/30/2018 9:12:00 AM - L.I.F.E log

Warm-up

2-3 Minutes

1 Knee Pull

1 Hamstring Scoop Walking

10 Bird Dogs

15 Banded Goodmornings

20 Line Jumps

2-3 Sets Warm-up on Deadlift

Strength/Skill

EMOM of:

3 Deadlifts

1st Minute: 60% of 1RM

2nd Minute: Add 20lbs

3rd Minute: Add 20lbs Again

Metcon

Benchmark Day - Fight Gone Bad

On a 1 minute clock perform AMRAP of each exercise

Wall Ball (20/12)

Sumo Deadlift High Pull (75/48)

Box Jumps (20/16)

Push Press (75/48)

Caloriess on Rower

then 1 minute rest after all 5

*3 rounds

Accessory

Lay on the ground and be thankful that its over!