WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 50 Jumping Jacks
• 25 Squats
• 20 Lunges (10 each leg)
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Front Squat @

• 5 Sets @ 5 Reps at 135#

WOD:  3 Rounds @ 22, 16, 10 Reps of:

• Front Squat @ 45# Bar
• Bent Over Rows @ 45#
• Push-ups

Today’s WOD – Hard and fast! I completed the workout in 8:23. Had a great time with this workout. I should have bumped up the weight for front squats and bent over rows to about a 115#. Oh well. Maybe next time if this workout ever comes up again…

WOD Skill Work: No skill work.