WOD 1/3/19
1/3/2019 7:48:00 AM - L.I.F.E log

Warm-up

2-3 Minutes Move

15 Surge Flys

12 Pass Throughs

5 Hand Walkouts w/2 Push-ups and Head Throughs

12 Dumbbell External Rotations

15 Band Rows

2-3 Warm-up Sets on Floor Press

Strength/Skill

5 x 5 of:

Barbell Floor Press

during rest for

3 Jump Chin-ups w/5 Second Iso Holds at Top

then

10 to 15 Band Pull-outs

Metcon

"Grip Grit - Gymnatics Sandwich"

10 Ring Muscle Ups (Modify as Needed)

then

3 Dumbbell Farmer Carries (60/35)

30 Push-ups on Dumbbells

2 Dumbbell Farmer Carries (60/35)

20 Push-ups on Dumbbells

1 Dumbbell Farmer Carry (60/35)

10 Push-ups on Dumbbells

then

20 Pull-ups

*For Time

Accessory

3 - 30 Seconds of:

Lat Band Single Arm Stretches