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WOD 11/16/22
11/16/2022 7:29:00 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

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


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