WOD 4/24/24
4/23/2024 9:39:00 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

12-10-8-8 of:

Dumbbell Slight Incline Bench Press 

w/

3 x 10 of:

Landmine Bent Over Row

Metcon

"Limbs Get Tanked"

40 Seconds On 20 Seconds OFF

1) 2 High Low Sled Pushes

2) AMRAP Ring Rows

3) 25 Air Squats

4) AMRAP Push-Ups

*3 Cycles 

- Score total Ring Rows & Push-Ups                                                

Accessory

3 sets of:

10-15 Straight Arm Pressdowns

8-15 Dumbbell Twist Curl

10-15 Cable Leaning Overhead Extension

Ski Erg Crossover Burnouts