WOD 11/22/23
11/21/2023 3:49:00 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

10 Plank-Ups

15 Band Pullouts

12 Med Ball Slams

then Warm-Up Bench Press and Lawnmower Row

Strength/Skill

3 x 10 of:

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

w/

Burnout Strict Pull-Ups

Metcon

"Pre-Turkey Burn Chipper"

Perform the following in Nimkee Chipper format

20 Turkish Get-Ups (35/20)

40 Burpees

60 Ring Rows

80/65 Cals on Rower

100 Step-Ups (20/18")

*For Time

Accessory

3 sets of:

8-15 Dumbbell "French Curls"

8-15 Cable Curls

Burnout Band Face Pulls