WOD 11/16/22
11/16/2022 7:29:00 AM
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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
15 Band Rows
15 Push-Ups on Box
12 Kettlebell Pullovers
8 Suspension "Y's"
then Warm-Up Bench Press
Strength/Skill
4 x 8 of:
Dumbbell Incline Bench Press
Superset w/
Burnout Strict Pull-ups
- Last set perform jump w/5 second controlled down
Metcon
"Lassoed the Boar"
20 Burpees Over Rower
5 Endless Rope Climbs Rotations (5/4)
10/8 Cals on Rower
then
15 Burpees Over Rower
5 Endless Rope Climbs
15 Cals on Rower
then
10 Burpees Over Rower
5 Endless Rope Climbs
20/16 Cals on Rower
*For Time
Accessory
3 Sets of:
15-25 Lying on Ground Band Pull-outs
8-12 Dumbbell Hammer Curls
8-12 Dumbbell Skull Crushers
then
Run the Rack w/Dumbbell Hammer Curls
Drop Set on Cable Pressdown