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WOD 11/28/17
11/28/2017 8:13:00 AM - 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


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