WOD 9/27/23
9/26/2023 4:23:00 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

"A New Ring"

15-12-9-6 of:

Ring Push-Ups (Standards explained in person)

GHD Sit-Ups

Cals on Rower (W: 12-9-7-5)

*For Time

Accessory

3 sets of:

8-15 Pulldown Machine w/Underhand Grip

Burnout Band Face Pulls 

8-15 Dumbbell "French Curls"