WOD 3/27/24
3/27/2024 8:38:00 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

6 x 1 of:

Bench Press (work up to a 1RM)

w/

3 sets of:

Chin-Up Burnouts

Metcon

"Lovely Ladder"

15-12-9-12-15 of:

Toes to Bar

Cals on Rower (W:12-9-7-9-12)

Hand ReleasePush-Ups

*For Time                                                              

Accessory

3 sets of:

8-15 Barbell Curls

10-15 Skull Crushers

15 Dumbbell Reverse Flys on Slight Incline

15 Dumbbell "A's" on Slight Incline