MetCon / Strength & Power 12.17.13

Transition speed is critical in the longer holiday WODs.

Transition speed is critical in the longer holiday WODs.

MetCon:

Pull Up Progression
+
For Time:
800 m Row
30 Back Squat (75/55) (From Ground)
30 Jumping Pull ups
400 m Row
20 Back Squats
20 Jumping Pull Ups
250 m Row
10 Back Squats
10 Jumping Pull Ups

Strength & Power:

Snatch: 3/60%, 3/65%, 2/70%, 2/75%, 3 x 2/80%
Snatch Pull: 2 x 3/100%, 2 x 3/105%
Back Squat: 3/70%, 3/75%, 3 x 3/80%
Push Press: 5/70%, 5/75%, 3/80%, 2 x 3/85%

Posted in Arlington Heights WOD, WOD.