WOD 3/29/23
3/29/2023 8:00:00 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

10 Plank-Ups

16 Band Cheerleaders 

12 Med Ball Slams

then Warm-Up Bench Press and Bent Over Row

Strength/Skill

5-5-3-3 of:

Bench Press

w/

4 x 8 of:

Bent Over Row w/Pause Reps for 3 Seconds on Even Reps

Metcon

"Last Weeks News" 

10 Minute AMRAP of:

5/4-10/8-15/12-20/16-25/20-30/24...of:

Calories on Rower

w/

5-10-15-20-25-30...

Dumbbell Floor Press (45/25)

- Score Total Reps (Women Score Men's Cals)

Accessory

3 Sets of:

Burnout of Chin-Ups

10-15 Cable Leaning Overhead Extension

5 I, Y, T's on Suspension