WOD 11/21/22
11/21/2022 8:11:00 AM
-
L.I.F.E log
Warm-Up
2-3 Minute Move
30 - 60 Seconds Foam Roll
Your Choice
then
20 Bushwackers
5 Hand Walkouts w/4 Pike Toe Touches
10 Band Angels
12 Pass Throughs
20 Dumbbell Alternating Overhead Press
12 Kettlebell Swings w/Pause
then Warm-Up on Strict Overhead Press
Strength/Skill
4 x 8 of:
Dumbbell Push Press
w/
3 x 16 of:
Alternating Pistol Squats onto Box
Metcon
"The Deadly Bear Limped Down"
15/12-12/9-9/7 of:
Cals on Ski Erg
w/
3-2-1 Walking Lunges w/Dumbbells in Front Rack (30/18s)
then into
15-12-9 of:
Double Kettlebell Deadlifts (70/45s)
w/
3-2-1
Bear Crawls Forward and Back
*For Time
Each Lunge and Bear Crawl is a total of 50 feet w/25 feet between cones
Accessory
3 sets of:
8-12 Cable Face Pulls
8-12 Dumbbell V-Raises
Burnout of T2B