WOD 11/28/17
11/28/2017 8:13:00 AM
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L.I.F.E log
Warm-up
.25 Mile Run
2 sets of:
10 Surge Fly/Rev Fly Combo
8 Pass Throughs
6 Push-Press
4 Hand Walk-outs w/knee to chest
Strength/Skill
EMO2M
6 Push-ups on Foam Roller - 5 seconds down (slow!) and 2 seconds up
Metcon
EMOM of
Minute 1: 2.5 Rope Climb Ground to Standing
Minute 2: 1 Plate Overhead Walk then 30 Jump Ropes
Minute 3: 15 Sandbag Bent Over Rows
Minute 4: AMRAP Push Press (75/48)
Minute 5: Rest
*3 rounds - Score Push Press Reps
Accessory
15, 12, 10
Band Anti-Rotations
&
Dips