WOD 4/17/24
4/16/2024 3:15:00 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 10 of:

Dumbbell Slight Incline Bench Press 

w/

3 x 10 of:

Landmine Bent Over Row

Metcon

"Band Saw"

Buy in of:

40/32 Cals on Ski Erg

then into

5 Rounds of:

70 Jump Ropes

6 Band Strict Pull-Ups or 8 Underbar Rows

*For Time                                                         

Accessory

3 sets of:

10-15 Straight Arm Pressdowns

8-15 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts