WOD 12/12/18
12/12/2018 6:53:00 AM - L.I.F.E log

Warm-up

2-3 Minutes Move

10 Arm Circles Forward & Back

20 Punches on Surge

12 Pass Throughs

5 Side Plank Rotations

W/Bar 2 sets of:

5 Strict Press

10 Bent Over Rows

5 Split Jerks

5 Bicep Curls

Strength/Skill

5-3-3-1-1-1 of:

Push Jerks or Split Jerks

&

3 x 8 of:

Chin-ups

Metcon

"Toggle That Trio"

3 - 3 Minute AMRAPs w/1 Minute Rest

1st Round:

30/25 Cals on Rower

20 Dumbbell Push Press (35/15)

10 Ring Rows

2nd Round:

30 Dumbbell Push Press (35/15)

20 Ring Rows

10/8 Cals on Rower

3rd Round:

30 Ring Rows

20/16 Cals on Rower

10 Dumbbell Push Press (35/15)

*Score Total Reps

Accessory

3 sets of:

10 Cable Face-Pull

&

30 Second Lat Leaning Stretch on Suspension