WOD Type: “Strength & MetCon”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Close Grip Bench Press – 5 Sets @ 5 Reps

• Warmup 1 set of 10 @ 135#
• 155#, 165#, 175#, 185#, 195#

MetCon: 7 Rounds (21, 18, 15, 12, 9, 6, 3) Of…

• KB Swings @ 43#
• Pushups

Total Reps: 84 total reps in just over 10 minutes

Today’s WOD – Another Great workout!