WOD Type: “MetCon”

WOD Warm-Up:

• 10 Minute, 115 Calorie Row Warmup
• 10# shoulder routine warm-up

WOD Particulars:

MetCon: 5 Rounds of…

• 4 Push Press @ 135#
• 10 Burpees
• 6 Pull-Ups
• 6 Knees To Elbows
• 10 Box Jumps @ 20″

Time: No Time Tracked – Just do the workout as hard as you can until it’s done!

Today’s WOD took longer than I thought it would. Or at least it felt like it took a long time! With only one other person in the gym, I had full reign of the gym. I could spread out and really just get after it. Felt like shit at first, but by the time I hit the third round, I was on… Now my fucking neck hurts. Old navy injury…

Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches

419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…