WOD Type: “Strength & MetCon”

WOD Warm-Up:

• 100 Calorie Row Warm-Up @ Level 10

WOD Particulars:

Strength: Military Press

• WU 1 x 10 @ 95#
• 1 x 5 @ 110#
• 1 x 3 @ 125#
• 1 x Max @ 142# (Actual Reps = 7)

Assistance Work:

• Dumbbel Press 5 x 10 @ 35#
• Dumbbell Reverse Press 3 x 10 @ 10#

MetCon: 5 Rounds of…

• 5 Dumbbell Thruster @ 40#
• 10 Kettle Bell Swings @ 50#
• 300 Meter Row

Time: 17:04

Today’s WOD was a typical on the body! It sucked…

Book to Get:

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…