WOD 6/26/24
6/25/2024 6:23:00 PM - L.I.F.E log

Warm-Up

2-3 Minute Move

Foam Roll 30-60 Seconds of:

Your Choice

then

20 Surge Punches

12 Surge Flys

15 Band Rows

5 Hand Walkouts w/2 Push-Ups & Downward Dog

12 Band External Rotations

12 Med Ball Slams

then Warm-Up Bench Press 

Strength/Skill

7-7-5-5 of:

Dumbbell Slight Incline Bench Press 

w/
10-10-8-8 of:

Tempo Landmine Bent Over Row (2 hold at top and 3 down)

Metcon

"Delivery Bike"

12/10 Cals on Echo Bike

1 Sand Bag/Heavy Med Ball Carry (75/50)

12/10 Pull Ups

1 Sand Bag/Heavy Med Ball Carry

*3 Rounds For Time

Accessory

3 sets of:

10-15 Straight Arm Pressdowns

8-15 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts