WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

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

Jump Rope @ 200 Contacts

Burgener Warm-up

WOD Particulars:

Strength: Deadlifts @

• 5 Sets @ 5 Reps at 65%
  • Warm up at 135# for 2 x 5 Reps -Then-
  • 205# for 5 @ 5

WOD: “Achilles” – 6 Rounds for Time of:

• 6x Deadlifts @ 135#
• 6x DB Thrusters @ (2 x 30#)
• 16x Box Jumps @ 20″

Today’s WOD – What a back punisher! First, hitting 65% of max in deadlifts hurt me pretty good. I’m still having an issue with that sharp pain along my right side down through the butt cheek. I have to roll it out after the heavy weight workout. The MetCon was killer. This three way combo kicks ass, or should I say kicks back… So, I’ll finish up here with my time for Achilles: 17:50.

WOD Skill Work: No skill work.