MetCon / Strength & Power 01.02.14

 

Partner Burpees on a Sunday morning.

Partner Burpees on a Sunday morning.

MetCon:

For Time:
50 Double Unders (3:1)
50 One Arm Russian KB Swings (35/20#) (alternate arms)
Row 500 M
50 Box Jumps (24/20)
50 Ab Mat Sit Ups
Row 500 M
50 Air Squats
50 Push ups (hand release, no knee caps touching)
Row 500 M
50 Double Unders (3:1)
50 One Arm Russian KB Swings (35/20#) (alternate arms)
Strength & Power:

Power Snatch: 3/70%, 3/75%, 2 x 2/80%, 2 x 2/85%
Power Clean + Push Jerk: 3 x 1+1/75%, 2 x 1+1/80%
Overhead Squat: 2 x 2/80%, 3 x 2/85%

Posted in Arlington Heights WOD, WOD.