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: Max Rounds in 30 Minutes of…

• 5x Deadlifts @ 205#
• 13x Pushups
• 9x Box Jumps @ 24″

Total Rounds: 11 rounds + 5 + 13 +1 for total reps of 316.

Today’s WOD – Intense workout! It seemed everything was tough, but doable! I think total weight lifted in the deadlifts was like 12,300# total! That’s a lot of poundage moved in my opinion…