WOD 11/15/23
11/14/2023 8:28:00 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

20 Band Alternating Row

10 Plank-Ups

15 Band Pullouts

12 Med Ball Slams

then Warm-Up Bench Press and Lawnmower Row

Strength/Skill

4 x 8 of:

Tempo Chest Press Machine (3-5 second lower + 3 second hold at bottom)

w/

4 x 8 of:

Ring Rows w/3 Second Holds at Top & Lower

Metcon

"Unraveled"

5 Endless Rope Climbs each round (5/4)

w/

25-20-15-10 of:

Farmer Kettlebell Plate Steps on and offs (70/45)

Push-Ups

 *For Time

- Plate Step-ups on a Rogue 45# Plate

Accessory

3 sets of:

8-15 Dumbbell "French Curls"

8-15 Cable Curls

Burnout Band Face Pulls