WOD 11/23/22
11/22/2022 4:43:00 PM - 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

8-8-6-6 of:

Dumbbell Incline Bench Press

Superset w/

Weighted Pull-Ups or Regular Pull-Ups w/Assistance

Metcon

"Cindy Ate Too Much Turkey"

2 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

then 

6 Turkish Get-Ups w/Dumbbell (35/20)

*4 Cycles For Time

Accessory

3 Sets of:

5 Dumbbell I, Y, T's Leaning on Incline Bench

8-12 Dumbbell Monkey Curls

8-12 Cable Leaning Overhead Tricep Extension

then

Run the Rack w/Dumbbell Hammer Curls

Drop Set on Cable Pressdown