WOD 5/23/23
5/23/2023 8:04:00 AM
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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
10 Plank-Ups
16 Band Cheerleaders
12 Med Ball Slams
then Warm-Up Bench Press and Bent Over Row
Strength/Skill
4 x 8 of:
Dumbbell Slight Incline Bench Press
w/
4 x 8 of:
Landmine Bent Over Row
Metcon
"Burnt thee Latri"
3 Rounds of:
5 Pull-Ups
10 Push-Ups
then into 9/7 Cals on Ski Erg
then 1 minute rest
then 2 Rounds of:
5 Pull-Ups
10 Push-Ups
then into 15/12 Cals on Ski Erg
then 1 minute rest
then 1 Round of:
5 Pull-Ups
10 Push-Ups
then finish with 21/18 Cal on Ski Erg
*For Time
Accessory
3 sets of:
Burnout Band Face Pulls w/30 Second Rest