WOD Type: “MetCon”

WOD Warm-Up:

• 100 Calorie Row Warm-Up
• Leg Mobility Routine
• 50 Single Unders

WOD Particulars:

MetCon: 20 Minute AMRAP Of…

• 5 Front Squat @ 135#
• 10 SDHP KB @ 50#
• 15 Over the Bar Burpees
• 1/4 Mile Run

Time: 20:09 Reps: 90 + .75 Miles

Today’s WOD fucking rocked! I’m going to have to do this again to check my progress! I was pretty slow as far as today went because I’m wearing down from working an entire month straight. Sucks, but have a month off makes it worth while! I finished off the workout with a two round 100 single unders to make the calves scream…

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…