WOD 12/4/23
12/3/2023 6:00:00 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

10 Band Angels

12 Pass Throughs

16 High Mtn Climbers

16 Pike Toe Touches 

12 Kettlebell Swings

then Warm Up on Overhead Complex

Strength/Skill

3 x 8 of:

Dumbbell Strict Press

w/

3 x 12 of:

Alternating Reverse Lunges w/Bar in Back Rack

Metcon

 "Ride to Cali"

1 minute clock w/10 second transition 

Buy in of

A) 12 Dumbell Push Press (45/30)

B) 18 Air Squats

for remaining of each minute AMRAP Cals on Echo bike

*3 Cycles each movement 

- Score total Cals on Echo Bike

Accessory

3 sets of:

Burnout T2B

8-12 Dumbbell Bent Arm Side Raises

10-15 Cable Face Pulls