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: Front Squat – 7 Sets @ 2 Reps

• Warmup 1 set of 10 @ 135#, 1 set of 7 @ 155#
• 155#, 165#, 170#, 175#, 180#, 190#, 200#

MetCon: Max Rounds in 10 Minutes of…

• 3x Pull-Ups
• 6x KB Swings @ 53#
• 9x Squats
• 12x Box Jumps @ 20″

Total Reps: 4 complete rounds + 3+6+9 = 138 total reps

Today’s WOD – Another Great workout!