WOD 12/7/22
12/6/2022 9:50:00 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 5 of:

Dumbbell Incline Bench Press

Superset w/

Weighted Pull-Ups or Regular Pull-Ups w/Assistance - Last Set Eccentric with Jump and 5 Second Lower

Metcon

"Fertile Ground"

Buy in of:

600/475 Meters on Rower

then 

3-2-1 of:

Kettlebell Farmer Carries Forward & Backwards (53/35)

20-15-10 of:

Hand Release Push-Ups

then

Cash out of:

600/475 Meters on Rower

*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