WOD Type: “MetCon, Strength & Couplet”

Metcon: Bike 14.5 Miles @ 1:00:18 – 700 feet of elevation gain.

WOD Warm-Up:

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

Burgener Warm-up

WOD Particulars:

Strength: Front Squats @ 2, 2, 2, 2, 2, 2, 2

• 135#, 145#, 155#, 165#, 175#, 185#, 205#

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 triplet for time of:

• Chest to Bar Pull-Ups
• Box Jumps @ 20″
• GHD Sit-Ups

Today’s WOD was a “Maybe I’ll just blow this workout off today” workout. Yes, I was just about ready to blow off this workout. I’m glad I went ahead with the workout because I feel a whole lot better now. All the soreness is basically gone now. I also jumped up in front squats to 205#. Not sure what my max is. Maybe I should check it out and try to get my max… My time for the WOD was 15:14!

WOD Skill Work: No skill work.