WOD Type: “MetCon, Strength & Couplet”

Metcon: Bike 13.0 Miles @ 55:04 – Today’s ride was just a casual ride to work in the rain and even rainier ride home.

WOD Warm-Up:

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

Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:31…  

Burgener Warm-up

WOD Particulars:

WOD Strength: 21, 18, 15, 12, 9, 6, 3

• Front Squat @ 115
• Ab Mat

Today’s WOD was a test of endurance! 115#’s is light until you start tacking on the reps. The total reps for the day was 86 each for a total of 172 reps…

I finished in a time of 25:46. Although the workout wasn’t really being timed…

WOD Skill Work: Double Unders…