WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• TRX Standard Warm-Up @ 5 Minutes
• 15 Squats
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: 5 Rounds 4, 3, 3, 2, 1x Of:

• Incline Bench Press
  • 155#
  • 165#
  • 175#
  • 185#
  • 205#

MetCon: AMRAP in 7 Minutes Of:

• 7 Pull-Ups
• 7 Box Jumps @ 24″

Rest for 3 minutes… Then

Another AMRAP in 7 Minutes Of:

• 7 Ball Slams @ 20#
• 7 Burpees

Today’s WOD – Ahh, Great workout! Completed 5 rounds on the first 7 minute AMRAP and then finished 5 rounds on the money for the second AMRAP… Total of 322 reps for the entire AMRAP series. Felt great, sore but great.

#wod, #crossfit at home, #selfdevelopment, #successinlife