WOD 7/31/24
7/30/2024 1:45:00 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 & Row

Strength/Skill

4 x 12 of:

Dumbbell Alternating Bench Press w/1 Dumbbell at Bottom 

w/
3 x 10 of:

Dumbbell Chest Supported Row on Incline Bench

Metcon

"Ocean Floor"

10-15-20-25 of:

Anchored Sit-Ups

w/

6 Strict Pull-Ups Each Round

w/

16-12-8-4 of:

Burpees

*For Time

Accessory

3 sets of:

8-12 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts