WOD 3/20/19
3/20/2019 7:03:00 AM - L.I.F.E log

Warm-up

2-3 Minutes Move

10 External Rotations w/Dumbbells

5 Hand Walkouts w/2 Push-ups

20 Surge Punches

15 Band Rows

Warm-up on Smith Machine Incline BP

Strength/Skill

10-8-6-6 of:

Smith Machine Incline Bench Press

Metcon

"The Renegade Cleans up His Act"

Start with a 500 Meter Row

then

5 Rounds of:

5 Renegades on Dumbbells (Today these will be performed with a Push-up, Row Right, Push-up, Row Left)

10 Dumbbell Hang Cleans

Dumbbells (35/20)

then finish with a

500 Meter Row

*For Time

Accessory

3 sets of:

15 W's on lying facedown on floor

&

1 Kettlebell Suitcase Carry