WOD Type: “Strength & MetCon”

WOD Warm-Up:

• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Deadlift (531 Program)

• WU 10 @ 135#
• 1 x 3 @ 190#
• 1 x 3 @ 215#
• 1 x 12 @ 245#

MetCon: 7 Rounds for Time of…

• 5 Snatch @ 95#
• 10 Burpees

Time: 18:29

Today’s WOD made me feel horrible… However, I went unbroken on all snatch rounds! That’s awesome to me. What was so horrible? It was like 90 degrees in the garage gym and for a transplanted Washatonian, it was hot as fuck! Hopefully now that I’m back at the daily crossfit wod, I can drop back down to 195# which is where I think I need to be in order to kick ass in the gymnastics realm…

Video of the Day:

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…