MetCon / Strength & Power 12.07.13

Picture day for the EAD/CFAH coaches. Thanks Josh P. for the great photos!

Picture day for the EAD/CFAH coaches. Thanks Josh P. for the great photos!

MetCon:

Pull up Progression
+
 “Fight Gone Bad” format:

3 rounds, 1:00 at each station, no transition break between stations, 1:00 rest at the end of each round.

KB Swings (50/30#)
AbMat Sit ups
Pull ups
Rowing (cal.)
Burpees

Strength & Power:

Power Snatch: 5 x 2/70%
Snatch Push Press + Overhead Squat: 4 x 3+1/70%
Clean & Jerk: 2+1/65%, 2+1/70%, 2 x 1+1/75%, 3 x 1+1/80%

Posted in Arlington Heights WOD, WOD.