MetCon / Strength & Power / Strength & MetCon 07.19.13

 

Kelly and Kelly invade Lake Arlington.

Kelly and Kelly invade Lake Arlington.

MetCon:

Rowing technique: 7:00
+
Run 800 m. for time
+
3:00 Rest (exactly)
+
3 rounds for time:
Row 400m
19 Knees to Elbows
19 Push ups (hand release)

Strength & Power:

1 RM Testing: Make up any missed lifts
or
Snatch: 3-3-3-1-1-1
+
GHD Sit ups: 3 x 10
+
Max rep Dbl. Unders: 3 attempts

Strength & MetCon:

Snatch: 3-3-3-1-1-1
+
GHD Sit ups: 3 x 10
+
3 rounds for time:
5 Snatch (95/65#)
10 Bar hop Burpees
20 Dbl. Unders

Posted in Arlington Heights WOD, Axis WOD, WOD.