WOD 1/6/20
1/6/2020 7:24:00 AM - L.I.F.E log

Warm-Up

2-3 Minute Move

20 Second Arm Circles Forward

20 Second Arm Cirlcles Back

20 Bushwackers

30 Surge Punches

then

3 sets of:

8 Med Ball Slams

8 Band Pullouts

8 Band Pass Throughs

then

W/Bar

5 Shrugs

5 Hang Muscle Cleans

5 Hang Cleans

5 Strict Press

20 Elbow Rotations

Warm-Up on Strict Press

Strength/Skill

8-6-6-4 of:

Strict Overhead Press

w/

4-3-3-2 of:

Hang Clean (Surpase Metcon Weight by 20-40 lbs)

Metcon

"Rip'N Roar"

500 Meter Row

10 Hang Clean + Shoulder to Overhead

*3 Rounds For Time

Accessory

3 sets of:

1 Kettlebell Suitcase Carry

10 Cable Face Pulls