WOD Type: “Strength & MetCon Triplet”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 50 Jumping Jacks
• 25 Squats
• 20 Lunges (10 each leg)
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength: Bench Press @

• 5 Sets @ 5 Reps at 185#
  • Warm up at 135# @ 10 and 155# @ 8 -Then-
  • 185# for 5 @ 5

WOD: “Cindy’s Ugly Cousin” – As Many Rounds in 21 Minutes of:

• 7 Pull-Ups
• 14 Push-Ups
• 21 Double Unders

Today’s WOD – Hard and fast! I completed the 21 minute wod with 6 rounds + 7 + 14 + 14 for a total of 287 reps. Shit that’s a lot of reps! Anyway, the double unders suck the most in this workout because I’m still not that proficient at them.

WOD Skill Work: No skill work.