WOD 8/3/22
8/3/2022 9:53:00 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 Ring Rows

5 Hand Walkouts w/2 Push-Ups

8 Suspesion Reverse Flys

12 Med Ball Slams

then Warm-Up Bench Press  and Bent over Row

Strength/Skill

3 x 10 of:

Dumbbell Slight Incline Bench Press

w/

Low Row Machine

Metcon

"Yucky"

90 Seconds ON then 90 Seconds OFF

Perform 12/10 Cals on Echo Bike

then for remainder of time AMRAP Burpees

*3 Cycles

- Score total amount of Burpees

Accessory

3 Sets of:

Burnouut on Pull-Ups

15-30 Underhand Grip Band Pullouts

8-12 Dumbbell Overhead Extension