WOD 12/2/22
12/1/2022 4:01:00 PM
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L.I.F.E log
Warm-Up
2-3 Minutes Move
2 Rounds of:
12 Target High Knees Each
10 Banded Good Mornings
8 Skaters Each
6 High Mountain Climbers Each
4 Therapy Squats
Warm-Up on Front Squats
Strength/Skill
5-5-3-3-3 of:
Tempo Front Squats
3-5 Seconds on the Way Down w/2 Second Hold at Bottom
Metcon
"Dropped the Box Off"
1:30 Clock
6 Hang Cleans
6 Front Squats
Weight @ 135/85
then AMRAP Box Jump Over w/Step Down
1:30 Rest
1:30 Clock
7 Hang Cleans
7 Front Squats
Weigth @115/75
then AMRAP Box Jump Overs w/Step Down
1:30 Rest
1:30 Clock
8 Hang Cleans
8 Front Squats
then AMRAP Box Jump Overs w/Step Down
Weight @95/65
*Score Total Amount Box Jump Overs Obtained
- As noted athlete must stepdown on the other side of the box not jump
- Athlete changes there own weight during the rest
Accessory
3 Sets of:
8-12 Leg Curl Machine
16-24 Banded Skaters
1 Kettlebell Suitcase Carry