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