WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 50 Jumping Jacks
• 25 Squats
• 20 Lunges (10 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

WOD:  3 Rounds of:

• 15x Deadlifts @ 155#
• 20x Box Jumps @ 20″
• 25 Pull-Ups

Today’s WOD – Time 22:13. This workout was suppose to be 5 rounds. Hell no, not this one! I was hurting after the first round! Anyway, I’m feeling it big time right now and I believe you will too. Set the weight of the deadlifts to what you are comfortable with. As for me, I’m still dealing with this weird nerve pain from the back down into the butt. Sucks, but it is what it is. Once this finally subsides, I will be getting back after it in the strength department…

WOD Skill Work: No skill work.