WOD 3/20/24
3/19/2024 11:47:00 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

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

3-3-1-1-1 of:

Bench Press

w/

3 sets of:

Chin-Up Burnouts

Metcon

"Wacky Wednesday"

20-16-12-8 of:

Box Dips

w/

5 Endless Rope Climbs

6/5 Arms Only Cals on Echo Bike

*For Time                                                              

Accessory

3 sets of:

8-15 Barbell Curls

8-15 Cable Flys

15 Dumbbell Reverse Flys on Slight Incline

15 Dumbbell "A's" on Slight Incline