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: Bench Press – 5 Sets @ 5 Reps

• Warmup 1 set of 10 @ 135# & 1 set of 7 @ 155#
• 205#, 205#, 205#, 205#, 205#

MetCon: 3 Rds of…

• 15x Incline Press @ 115#
• 12x Dumbbell Flys @ 30#
• 9x Ring Dips

Total Time: 12:36.

Today’s WOD – Great workout!