WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

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

Jump Rope @ 200 Contacts

Burgener Warm-up

WOD Particulars:

Strength: Overhead Squats @

• 5 Sets @ 3 Reps
  • Warm up at 45# for 6 Reps -Then-
  • 65#, 75#, 80#, 85#, 90#(PR)

WOD: “The Holbrook” – 10 Rounds @ 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

• Squats
• Burpees
• Push-Ups

Today’s WOD was killer! I actually PR’d on my OHS!!! 90# doesn’t sound like a lot, but it is when this is your biggest weakness. I have serious issues with my back and that does not allow me to go big (YET). Anyway. I actually filmed most of today’s workout and will post it here once I do some editing. I have my grandson with me every day I workout and today, I actually caught him on camera saying nine which he has been copying me and I have been actually helping him learn how to count.

I also filmed him picking up an 8# medicine ball too. The kids is strong as hell and he will be a Crossfit Champion someday… Okay, so I finished the workout in a time of 12:34 or so. It will be on the video and I will have a better number  I’m sure. Great workout and highly suggest you give it a go…

WOD Skill Work: No skill work.