WOD 12/17/18
12/17/2018 7:02:00 AM - L.I.F.E log

Warm-up

2-3 Minutes Move

20 Seconds Swim

12 Dumbbell External Rotations

5 Hand Walkouts w/2 Push-ups

8 Foam Roller Shoulder Openners

10 Med Ball Slams

10 Suspension Rows

2 Set Warm-up on Bench Press

Strength/Skill

4 x 8 of:

Banded Bench Press

Superset w/

8 to 12 Reps of:

Low Row Machine

Metcon

"Get Up with the Pump'n Jump"

5 Minute AMRAP of:

2 Turkish Get-Ups (35/15)

5 Strict Chin-ups

then into

5 Minute AMRAP of:

10 Box Jumps (24/18)

12 Bench Dips

*Score Total Reps (Score Turkish Get-ups as 1 Rep up 1 Rep down)

Accessory

3 x 10 of:

Dumbbell Hammer Curls

&

Dumbbell Skull Crushers

&

Hanging Band Pullouts