WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength:

• Close Grip Bench Press 7 @ 3 (WU 45# x 12 & 95# x 8)
  • 135#
  • 145#
  • 155#
  • 170#
  • 185#
  • 200#
  • 215#

MetCon: 2 Rounds for Time of:

• 50 Single Unders
• 40 TRX Air Squats
• 30 Pull-Ups
• 20 Burpees
• 10 TRX HSPU

Today’s WOD –  Nice Workout Today! I was suppose to do 3 rounds of the metcon, but after taking 13:22 for the first round and beat to shit, I cut the last round and hit it with the final round. My total time was 29:38… If you add up the reps on this one, 2 rounds equaled 300 reps total! The pullups and the burpees killed me…

#wod, #crossfit at home, #selfdevelopment, #successinlife