WOD Type: “Strength & 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:

Strength: Push Jerks – 5, 5, 3, 3, 1

• Warmup 1 set of 10 @ 95# & 1 set of 7 @ 115#
• 135#, 135#, 155#, 155#, 175#

MetCon: 10 Rds for time of…

• 5x 1-Arm DB Snatch @ 30#
• 5x Burpees
• 5x Knees to Elbows

Total Time: 23:32

Today’s WOD – Another great workout! The MetCon was suppose to be 20 rounds and the snatch should have been 40#. But, I have scaled back on my workouts so it is only smart to limit the chance of Rhabdo… The neighbor got it and is in a very bad state, so I do not wanna go down that road. Besides, I became quite burned out over the last few month’s. I’ve come out of that and now re-committed to a more structured schedule, i.e. 3 on and 1 0ff…