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WOD 12/2/22
12/1/2022 4:01:00 PM - 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


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