WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Jump Rope @ 200 Contacts

Burgener Warm-up

WOD Particulars:

Strength: Split Jerk @

• 7 Sets @ 3 Reps
  • Warm up at 95# for 6 Reps -Then-
  • 115#, 125#, 135#, 145#, 155#, 165#, 175#

WOD: “Shoot Me Now” – 7 Rounds for Time of:

• 3x Pistols, Alternating
• 6x Ring Dips
• 9x Pull-Ups

Today’s WOD – Just shoot me now! Good name for a workout… Time was 16:49! 126 total reps and I am wiped out! If I ever do this workout again, I will up the reps to 6, 9, and 12.

WOD Skill Work: No skill work.