WOD Type: “MetCon, Strength & Couplet”

Metcon: Bike 11.0 Miles @ 49:32.

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

Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:56…  

WOD Particulars:

WOD: 30, 20, 10 for time of:

• Back Squats @ 95#
• Double Unders
• Shoulders to Overhead @ 95#
• Double Unders

Today’s WOD was a slug fest! Today turned out to be a brutal workout. I thought it would have been a slightly easier day considering I was not doing a strength workout prior to the WOD. I have to say that doing Recon Ron prior to this particular workout made the workout 10 times worse. My shoulders are screaming right now. Great slug fest for sure. I finished in 25:59…

WOD Skill Work: No skill work.