WOD 4/19/24
4/18/2024 4:34:00 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

12 Suspension Jump Squats

2 Band Woddles 

Warm-Up on Box Squats

Strength/Skill

7-7-5-5 of:

Box Squats

compound w/

3 x 10 of:

Hack Squats

- During rest Band Crossover I-Y-T-A-Angels & Pass Throughs

Metcon

"Festivus WOD 3 & 4"

3 Lateral Burpees Over Bar

6 Hang Cleans

9 Reverse Lunges

*For Time or 4 minute time cap

Intermediate 95/65

Novice 65/45 - Lunges no weight

then rest as long as you would like into

50 Calorie Row

40 Step-Ups (20")

30 Plate Flips

20 Sit-Ups

*For time or 8 minute time cap

Intermidate Plate Flip 45/25

Novice Plate Flip 25/10

Accessory

3 Sets of:

8-12 Leg Curl Machine

8-12 Surge Twist