WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

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

WOD Particulars:

Strength: Strict Shoulder Press @

• 5 Sets @ 5 Reps at 105#

WOD:  3 Rounds @ 21, 15, 9 Reps of:

• Thrusters @ 65# Bar
• Ball Slams
• Pull-ups

Today’s WOD – Quick and kind of light. I should have hit the strict press a little heavier, like 115#. I have to say though, the metcon hurt! After this 10 day stent of no cycling, I’m feeling a little on the heavy side. Be back on the bike tomorrow.

WOD Skill Work: No skill work.