WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press – 7 Sets @ 2 Reps

• Warmup 1 set of 10 @ 135#, 1 set of 7 @ 155# and 1 set of 5 @ 185#
• 225# every set for 7 sets; total of 14 reps…

MetCon: 4 Rds…

• 3x Clean & Jerk @ 135#
• 6x Uneven Push-ups
• 9x Wall Balls @ 20#
• 12x GHD Situps

Time: 14:58

Today’s WOD – Great workout!  All I can say is ouch! I’m in a state of GHD pain right now. No matter how many times I do them, I still end up sore as hell from just a few reps. Great combination as this really hit my body hard yesterday.  Anyway, I’ve already recovered, so will more than likely hit it hard again today. Not bad for a 47 year old…