WOD Type: “MetCon”

WOD Warm-Up:

• My standard leg warm up routine… 10 Minutes

WOD Particulars:

MetCon: 3 Rounds of…

• Run 200m .12 Miles
• Walk .5
• Run 400m .25 Miles
• Walk .9
• Run 600m .50 Miles

Time: 33:18  Distance: 3.25 Miles

Then Bike 10 Minutes Hard and Row 10 Minutes Hard…

Today’s WOD was more or less an endurance workout! I road after the run for approximately 6.3 Miles the hit the rower right away for 10 minutes, level 10, for 123 calories and 2,278 Meters. Great fucking workout!

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…