WOD Type: “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:

MetCon: 4 Rds for Time of…

• 10x Deadlifts @ Body Weight
• 25x Box Jumps @ 20″

Total Time: 17:03

Today’s WOD – Great workout! I rode a good hard and slow windy ride home from work today which added to the pain of this workout. I made the decision today that I will in fact do more workouts throughout the week and cut out time. In other words, I plan on increasing the metcons, limiting my strength routine and picking up the pace to finish my workouts within 30 minutes. I’m doing it so that I can increase my riding times to 30 to 60 minutes every afternoon. The morning ride will be extended as well to 30 minutes minimum to increase my fat burning engine.