WOD Type: “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:

MetCon: 6 Rounds of…

• 3 Overhead Press @ 135#
• 6x Chest to Bar Pull Ups
• 9x Push-up Dumbbell Lifts @ 15#

Total Reps: 108 total reps

Today’s WOD – Intense workout! The pushups kick ass for the obliques!