WOD 3/15/23
3/14/2023 4:44:00 PM
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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
10 Plank-Ups
16 Band Cheerleaders
12 Med Ball Slams
then Warm-Up Bench Press and Bent Over Row
Strength/Skill
4 x 5 of:
Bench Press
w/
12-10-8-6 of:
Bent Over Row
Metcon
"Mid-Week Madness"
.25 Miles on True Form
20 Elevated Med Ball Slams (7Kg/5Kg) on 24/18" Box
15/12 Cals on Rower
10 Burpee Box Jumps (24/18")
5 Shuffles Down & Back w/Med Ball Overhead (7Kg/5Kg)
1 Mile on Echo
*Down the Ladder Up the Ladder For Time
Accessory
3 Sets of:
Burnout of Chin-Ups
10-15 Cable Leaning Overhead Extension
5 I, Y, T's on Suspension
1 Set of:
Box Switch Push-Ups