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WOD 12/12/17
12/12/2017 7:22:00 AM - L.I.F.E log

Warm-up

Dynamics

2 sets of:

40 Jump Ropes

10 Push-ups

10 Flys on Surge

10 Band Rows

 

Strength/Skill

4 x 8 of Dumbbell Floor Press

Superset w/

4 x 10 Dumbbell Bent Over Row

*1 minute rest

 

Metcon

Advance -

500 Meter Row

25 Box Jumps (24/20)

500 Meter Row

25 Box Jumps (24/20)

500 Meter Row

*For Time

Beginner -

250 Meter Row

15 Box Jumps or Step Ups

250 Meter Row

15 Box Jumps or Steps Ups

250 Meter Row

*For Time

 

Accessory

3 sets of:

10 Band W's and Press Through ROM

&

10 Dumbbell Hammer Curls

 


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