WOD Type: “MetCon”

WOD Warm-Up:

• 5 Minute, 65 Calorie Row Warmup
• 10# shoulder routine warm-up

WOD Particulars:

MetCon: For Time of…

• 5000 Meter Row
• 50 Pull-Ups
• 40 Push-Ups
• 30 Box Jumps @ 20″
• 20 Toes to Bar

Time: 50:28

Today’s WOD was nothing more than a grudge match! 5,000 meters is about 3.1 miles and after that 22 minute beating, 50 pull-ups as horrible… Yes, I will most definitely do this bastard of a workout again! Beat the Old Masters time punks!

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…