WOD 11.29.09

CLO apon waking.  Coffee, cacao, almonds and coconut oil throughout the day.  Keto shake thru WOD.

Warmup: 5 min jump rope

Then: 3 rounds of the following circuit (non-stop):

  • sumo-deadlifts with 2 X 25 lb plates in hand, 15 reps
  • explosive rotational wood-choppers wth 2 X 25 lb plates in hand (wide stance), 15 reps
  • bench dips, 15 reps
  • 15o jump rope (speed)

WOD: ‘Joshie’ : 3 rounds for time of the following circuit:

  1. #40 lb DB squat snatch, 21 reps Right arm only
  2. 21 L Pull-ups
  3. #40 lb DB squat snatch, 21 reps Left arm only
  4. 21 L Puull-ups

This was my first time with “Joshie’, which was named in memory of Army Staff Sgt. Joshua R. Whitaker.

I subbed power snatches for squat snatches, but used the Rx weight (#40 DB’s); and subbed jumping pull-ups for L pull-ups, as pull up are one of my weaker exercises (but practice makes perfect).

*Completed time 20:53 min.

Finish: 7 min jump rope (mix)

Total Workout Time: 42 minutes

Time to hit the FIR Sauna, and refuel!

Be Well,

-Max

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