WOD 8/7/24
8/6/2024 3:20:00 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 8 of:

Chest Press Machine

w/
3 x 10 of:

Dumbbell Chest Supported Row on Incline Bench

Metcon

"The Grant Trio"

50/40 Cals on Rower

50 Push-Ups

50 T2B

*For Time or 10 Minute Time Cap

Accessory

3 sets of:

8-12 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts