WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Split Jerks – 5 Sets @ 2 Reps

• Warmup 1 set of 7 @ 95# & 1 set of 5 @ 135#
• 155#, 165#, 175#, 180#, 185#

MetCon: For Time…

• 3o Clean & Jerks @ 95#
• 20 GHD Situps
• 10 Body Blasters

Time: 12:58

Today’s WOD – Great workout! Although today I felt my hand hurting which is probably from babying my left shoulder. I think I’ve been adding more weight to the right side… Anyway, I felt really good with today’s shoulder blaster! Oh, the body blasters are a first for me! I really like this little combo of burpee to pullup to knees to elbows!!! I will definitely be adding this to the favorites list for future workouts. I think a day devoted to maxing out in 8 minutes or 12 minutes is in order…