WOD 12/17/18
12/17/2018 7:02:00 AM
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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