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WOD 3/19/19
3/19/2019 7:23:00 AM - L.I.F.E log

Warm-up

2-3 Minutes

1 Butt Kick

1 Samson Walk

1 Spider Crawl w/Twist

2 Banded Lateral Walk

5 Banded Therapy Squats

12 Banded Good Mornings

Warm-up on Back Squats

 

Strength/Skill

8-6-4-2-2 of:

Back Squats

 

Metcon

"Pistol Pete"

On a 2 Minute Clock perform

16 Pistol Squats onto a Box (16') w/a Dumbbell in the Front Rack Position (40/20)

for the remainder of the time

AMRAP Shuttle Run Cone Touches (Cones are 15' apart)

then 20 Second Rest Break

*3 Rounds

- Score total cones touched

 

Accessory

3 sets of:

10 Knee to Chest w/Dumbbell Between Feet Sitting on Box

&

16 Foot Raise Planks on Ball

 

 


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