WOD 12/5/22
12/4/2022 7:42:00 PM
-
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
12 Overhead Squats
15 Good Mornings w/PVC
10 Single Dumbbell Overhead Press w/Hip Flexor Stretch
then Warm-Up on Push Press
Strength/Skill
EMO2M perform:
4 x 6 of:
Dumbbell Push Press
w/
3 x 16 of:
Alternating Reverese Lunges w/Dumbbells
Metcon
"Rocks'N Ropes"
50 Jump Ropes
15 Wall Balls (20/14)
50 Jump Ropes
10 Heavy Med Ball Slams (50/35)
*4 Rounds For Time or 12 Minute Time Cap
- Every 10 Jump Ropes = 1 Rep
Accessory
3 sets of:
8-12 Cable Face Pulls
8-12 Dumbbell V-Raises
Burnout of