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 – 7 Sets @ 2 Reps

• Warmup 1 set of 10 @ 135#, 1 set of 7 @ 155#
• 225# every set for 7 sets; total of 3,150#…

MetCon: Max Rounds in 15 Minutes of…

• 6x DB Flys @ 30#
• 9x Ring Dips
• 12x Knee to Elbow Push-Ups

Total Reps: I went 4 rounds + 6+9= 243 total reps…

Today’s WOD – Fantastic workout!