WOD 8/14/24
8/13/2024 5:10:00 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

10-10-8-8 of:

Chest Press Machine

w/
12-10-8 of:

Dumbbell Chest Supported Row on Incline Bench

Metcon

"Pull and Go"

5 Burpee Box Jumps

w/

3-2-1 of:

Lying to Standing Rope Pulls

w/

3 Burpee Box Jumps

w/

15-12-9 of:

Ring Rows

*For Time 

Accessory

3 sets of:

8-12 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts