WOD Type: “MetCon, Strength & Couplet”

Metcon: Bike 16.3 Miles @ 1:08:26 @ 799 ft elevation gain and 658 calories burned.

WOD Warm-Up:

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

Burgener Warm-up

WOD Particulars:

Strength: Incline Bench @ 2, 2, 2, 2, 2, 2, 2

• Weight @ 135#, 145#, 155#, 165#, 175#, 185#, 195#

–  THEN –

WOD: 7 Rounds of:

• Weighted Pull-Ups @ 3, 2, 2, 2, 1x with 20# Vest
• Rest between rounds as needed

Today’s WOD was pretty quick today. I usually workout for about an hour and a half, but today was right at one hour. I blew right through it because the Tour De France started at 5 pm… On that note, I’m going to get back to watching the tour now.

WOD Skill Work: No skill work.