WOD Type: “Strength & MetCon Couplet”

WOD Warm-Up:

10 minute standard TRX WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

Burgener Warm-up

Jump Rope @ 200 Contacts

WOD Particulars:

Strength: Snatch Grip Deadlifts @

• 5 Sets @ 5 Reps
  • Warm up at 135# for 5 Reps Each -Then-
  • 155#, 165#, 185#, 205#, 215#

WOD: 3 Rounds of:

• 10x Deadlifs @ 135#
• 15x Knees to Elbows

Today’s WOD was tough because of this sciatic nerve issue I got going on right now. Once I hit 200#’s it gets really painful to lift when the electrical shot shoots both up into my back and down through the leg! It friggin’ sucks! Anyway, I finished my MetCon in 8:39 which could have been a hell of a lot faster if I had not sciatic nerve issue… Oh well, eventually it will go away… I hope!

WOD Skill Work: No skill work.