WOD 4/10/24
4/9/2024 4:35:00 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:

Dumbbell Slight Incline Bench Press 

w/

4 x 8 of:

Landmine Bent Over Row

Metcon

"Paddler Traveler"

500/425 - 400/350 - 300/275   of:

Meters on Rower

w/

200 Meter Kettlebell Suitcase Carry (53/35)

w/

20 Push-Ups leaning Rower/20" Box                                                         

Accessory

3 sets of:

8-15 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

10-15 Straight Arm Pressdowns

Ski Erg Crossover Burnouts