WOD Type: “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:

MetCon: For Time of…

• 25x Thrusters @ 95#
• 25x Weighted Pull-Ups @ 20#
• 25x Bench Press @ 185#
• 25x Sumo Deadlift High Pulls @ 95#

Times: 27:49

Today’s WOD – Long but quick workout! This workout had a lot of suck factor to it. Considering I have done thruster the last 3 workouts so far, I really wasn’t looking forward to doing them again. Anyway, I also had bench twice this week too.

The combination of this workout was great though… Had a lot of hard taxing work on the shoulders, chest and especially the traps! Overall, really tough workout…