WOD Type: “MetCon”

WOD Warm-Up:

• Jump Rope @ 100 Contacts
• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

MetCon: 3 Rounds for Time of…

• 10 Bench Press @ 155#
• 15 GHD Situps
• 20 (10 Ea. Leg) plate Lunges @ 25#
• 15 Strict Pull-ups
• 10 Goblet Squats @ 30#

Today’s WOD – Tough, but a great workout. I like the fact that I am back to the 3 & 1 workout schedule. Tomorrow is a day off, but will be doing a mountain bike ride to two younger guys. Hope my old ass hangs on… Anyway, I finished the workout in 19:16. I also did a 2 mile brisk walk with Vicki in less than 45 minutes. Overall a great workout today.

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