WOD 11/28/22
11/28/2022 8:07:00 AM
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L.I.F.E log
Warm-Up
2-3 Minute Move
30 - 60 Seconds Foam Roll
Your Choice
then
12 Arm Circles Forward & Back
16 Pike Toe Touches
10 Band Angels
12 Pass Throughs
15 Good Mornings w/PVC
10 Single Dumbbell Overhead Press w/Hip Flexor Stretch
10 Med Ball Explosions
then Warm-Up on Push Press
Strength/Skill
EMO2M perform:
A: 8-8-6-6 of:
Dumbbell Push Press
B: 3 x 16 of:
Alternating Reverese Lunges w/Dumbbells
Metcon
"Poked the Devil"
30 Dumbbell Alternating Snatches (50/35)
10/8 Cals on Echo Bike
25 Plate Flips (45/35)
10/8 Cals on Echo Bike
20 Kettlebell Swings (53/35)
10/8 Cals on Echo Bike
15 Dumbbell Devil Presses (30/18)
*For Time
Accessory
3 sets of:
8-12 Cable Face Pulls
8-12 Dumbbell V-Raises
Burnout of T2B