WOD 3/9/23
3/9/2023 4:25:00 PM
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L.I.F.E log
Warm-Up
2-3 Minutes Move
16 Knee Pulls
16 Door Closers
3 Inch Worm Complex
15 Banded Goodmornings
20 Banded Stepouts
12 Overhead Squats w/5 Second Holds Every 3 Reps
Warm-Up on Back Squats
Strength/Skill
4 x 8 of:
Back Squats
- During Rest perform Crossover semitry (I, Y, T, As, Angels Complex) and warm-up on snatches
Metcon
"Upper Level"
12 Minute AMRAP of:
4 Power Snatches
4 Overhead Squats
10 Box Jumps (24/18)
8 Power Cleans
8 Front Squats
8/6 Cals on Echo Bike
- Score Total Reps (42 reps per round)
Barbell Weight 85/55
Accessory
3 Sets of:
8-12 Glute Hamstring Raises
10-20 GHD Sit-Ups