WOD 3/22/23
3/21/2023 8:49:00 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
7-7-5-5 of:
Bench Press
w/
12-10-8-6 of:
Bent Over Row
Metcon
"Solar Plexus"
15 Dumbbell Floor Press (45/25)
15 Toes to Bar
20 Hand Release Push Ups
20 V-Ups
25 Push Ups
25 Sit-UPS w/Med Ball (20/14)
30 Push-UPS on Box (16/24)
30 Sit-UPS w/Dumbbells as Anchor
* For Time
Accessory
3 Sets of:
Burnout of Chin-Ups
10-15 Cable Leaning Overhead Extension
5 I, Y, T's on Suspension