WOD 5/23/23
5/23/2023 8:04:00 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

4 x 8 of:

Dumbbell Slight Incline Bench Press

w/

4 x 8 of:

Landmine Bent Over Row

Metcon

"Burnt thee Latri"

3 Rounds of:

5 Pull-Ups

10 Push-Ups

then into 9/7 Cals on Ski Erg

then 1 minute rest

then 2 Rounds of:

5 Pull-Ups

10 Push-Ups

then into 15/12 Cals on Ski Erg

then 1 minute rest

then 1 Round of:

5 Pull-Ups

10 Push-Ups

then finish with 21/18 Cal on Ski Erg

*For Time

Accessory

3 sets of:

Burnout Band Face Pulls w/30 Second Rest