WOD 11/29/23
11/28/2023 3:52:00 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

15 Band Rows

5 Hand Walkouts w/2 Push-Ups & Downward Dog

12 Band External Rotations

12 Med Ball Slams

then Warm-Up Bench Press 

Strength/Skill

3 x 8 of:

Bench Press

w/

Burnout Nuetral Grip Pull-Ups

Metcon

"Hit the Slopes"

10 Minute AMRAP of:

8/6 Calories on Ski Erg

10 Ball Wall Toss Anchored Sit-Ups

9 Hand Release Push-Ups                                                                                                                                                                   

Accessory

3 sets of:

8-15 Easy Bar Skull Crushers

8-15 Easy Bar Curls

15 Dumbbell Reverse Flys on Slight Incline

15 Dumbbell "A's" on Slight Incline