WOD Type: “Cameron”

Bike Commute:

Cycling: 10.8 miles, 500 feet in elevation gain, Time: 47:40, 468 Calories Burned.

WOD Warm-Up:

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

WOD Particulars:

Complete for time of:

• 50 walking lunges
• 25 Pullups
• 50 Box Jumps @ 24″
• 50 Double Unders (Scaled)
• 50 Back Extensions
• 25 Ring Dips (Scaled –> 5 Ring Dips & 20 parallel bar dips)
• 25 Knees to Elbows (Scaled)
• 30 Wall Balls (Scaled)
• 50 Sit-ups (No Reps)
• 5 Rope accents (No Reps)

Today’s WOD was completed in 30:54. As noted above, I did not complete all the workout and ended up substituting a few of the exercises.

Skill Work: Went for a 3 mile walk with my wife…

I like this combination of exercises, they hurt big time and I get some practice on a lot of things I’m weak at. Things like Wall Balls, Double Unders, etc…

Teachable Moment:

WOD Moment… Get into the moment — concentrate and plan for battle every workout…