WOD Type: “Strength & MetCon Triplet”

Metcon: Bike 10.9 Miles @ 46:00 – 534 feet of elevation gain and 420 calories. Just another morning and afternoon bike commute…

WOD Warm-Up:

10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Burgener Warm-up

Jump Rope @ 200 Contacts

WOD Particulars:

Strength: Push Press @

• 3, 3, 3, 3, 3, 3, 3
  • 135#, 140#, 145#, 150#, 155#, 160#, 165#

WOD: 5 Rounds of:

• 3x Thrusters @ 95#
• 6x Box Jumps @ 24″
• 9x KB Swings @ 53#

Today’s WOD was tough. It seemed to fly by though. I finished in a time of 10:39. I think if I keep doing all these Kettle Bell workouts, I should invest in a few kettle bells…

WOD Skill Work: No skill work.