WOD Type: “MetCon”

WOD Warm-Up:

100 Calorie Row Level 10

WOD Particulars:

MetCon: 28 Minutes of…

• 14 Wallballs @ 10′ x 20#
• 5 T2B
• 8 Burpees
• 7 Pull-Ups

Reps: 150 total which is 4 rounds plus 14 wallballs!

Endurance: 

• Run 1 miles 10:30

Today’s WOD kicked ass and the area of the rig I was using was hot and muggy as shit! Great fucking workout even though I should have gotten 10 rounds. Oh well…

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…