WOD 12/6/23
12/5/2023 8:57:00 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

4 x 8 of:

Bench Press

w/

Burnout Nuetral Grip Pull-Ups

Metcon

"Turn Up the Hip Hop"

15-12-9-6 of:

Toe 2 Bar

120-100-80-60 of:

Jump Ropes

24-20-16-12 of:

Push UPS on Box (16/24")

*For Time                                                                                                                                                             

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