WOD 1/8/20
1/8/2020 7:15:00 AM - L.I.F.E log

Warm-Up

2-3 Minutes Move

15 Surge Flys

30 Second Bar Hang

8 Angels on Suspension

5 Walkouts w/Downward Dogs

then

3 sets of:

10 Sit-Ups

8 Suspension Rows

6 Push-Ups on Foam Roller

then

Warm-Up on Floor Press

Strength/Skill

7-7-5-5 of:

Dumbbell Floor Press

&

3 x 10 of:

Low Row Machine w/3 second Hold every 3 reps

Metcon

"Superman Pulls the Farmer from the Hollow"

10 Minute AMRAP of:

20 Second Hollow Hold

10 Supermans

5 Strict Pull-Ups

10 Push-Ups on Dumbbells

2 Dumbbell Farmer Carries (60/40)

- Score Total Reps (Every 10 seconds of Hollow = 1 Rep & Every 1/2 lap of Farmer Carry = 1 rep)

- 31 Reps per round

Accessory

3 sets of:

21's of Band Curls

15 Band Pressdowns

12 Band Pullouts