WOD 7/20/22
7/20/2022 10:43:00 AM - L.I.F.E log

Warm-Up

2-3 Minute Move

Foam Roll 30-60 Seconds of:

Your Choice

then

20 Surge Punches

12 Surge Flys

10 Suspension Rows

8 Suspensension Push-Ups

6 Suspesion Reverse Flys

12 Med Ball Slams

then Warm-Up Bench Press  and Bent over Row

Strength/Skill

4 x 8 of:

Low Row Machine

 w/

3 x 8 of:

Dumbbell Slight Incline Bench Press

Metcon

"Made the Switch"

Buy in of:

40/32 Cals on Ski Erg

then into 5 Rounds of:

3 Endless Rope Climbs (5/4)

6 Burpee Box Jumps (24/18)

*For Time

Accessory

3 Sets of:

8-12 Barbell Curls

15-30 Underhand Grip Band Pullouts

8-12 Dumbbell Overhead Extension