MetCon / Strength & Power 12.12.13

Brian C. and Nic G. tackle "Omar"

Brian C. and Nic G. tackle “Omar”

MetCon:

NOT for time: 50 Evil Wheels
+

For Total Time:
A. 5 Rope Climbs
B. 50 Push Press – (95/65)
C. 100 Ab Mat Sit-ups
D. 150 Double Unders

Rest exactly 3:00 Min between each part.  Once you start one portion, you must complete it before moving on.

Strength & Power:

Clean & Jerk: 3+1/60%, 3+1/65%, 2+1/70%, 4 x 2+1/75%
Clean Pull: 4 x 3/100%
Front Squat: 2/70%, 2/75%, 3 x 2/80%
SLDL: 5 x 3

Posted in Arlington Heights WOD, WOD.