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WOD 11/29/22
11/29/2022 4:51:00 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

"Up For a Run?"

200 Meter Run on True Form Each Round

w/

8-12-16-20 of:

Decline Sit-Ups w/Med Ball (20/14)

&

Ring Rows

*For Time

 

Accessory

3 Sets of:

8-12 Dumbbell Twist Curl

8-12 Cable Leaning Overhead Tricep Extension

8-12 Reverse Flys Leaning On Slight Incline

then

1 Set of:

Box Flip Push-Up Burnouts

 


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