WOD 3/24/23
3/23/2023 4:33:00 PM - 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

3 x 10 of:

Back Squats

Metcon

"Kevin's 40th Birthday WOD"

40 Burpee Pull-Ups

83 Calories on C2 Bike

w/

3 Sets of:

16 Hang Squat Cleans (85/55)

*Perform workout in a "Nimkee Chipper" For Time (Chip away at Burpee Pull-Ups and Calories on Bike)

Accessory

3 Sets of:

8-12 Glute Hamstring Raises

10-20 GHD Sit-Ups

 1 Kettlebell Suitcase Carry Each