WOD 9/20/23
9/19/2023 3:38:00 PM - 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

20 Band Alternating Row

8 Diver Bombers

12 Band External Rotations

12 Med Ball Slams

then Warm-Up Bench Press and Bent Over Row

Strength/Skill

4 x 8 of:

Dumbbell or Smith Machine Incline Bench Press

w/

Single Arm Lawnmower Dumbbell Rows

Metcon

"Bar Floor Mess"

3 Rounds of:

9 Hand Release Push-Ups

6 Toes To Bar

then 15 Burpees

*The Repeat For Time

Accessory

3 sets of:

Burnout Chin-Ups

Burnout Band Face Pulls 

8-15 Dumbbell "French Curls"