MetCon / Strength & Power / Strength & MetCon 11.11.13

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

MetCon:

Variation on “White”

Five rounds for time of:

3 Rope Climbs (sub 15 Rope pull ups)
10 toes-to-Bar
21 Walking lunge steps w/ Overhead Plate (45/25#)
Row 250 m.

30:00 cap.

Strength & Power:

This is the start of a new 8 week cycle based on Catalyst Athletics 8-week General Cycle.
***Know your loads prior to class***

3 Postion Snatch (floor, below knee, above knee) 4/60%, 4/65%, 4/70%
Snatch High Pull 3 x 5/70% (of Snatch)
Back Squat 5 x 5/70%
Push Press 5 x 5/70%

Strength & MetCon:

Clean & Jerk: 1-1-1-1-1
+
Press: 5-5-3-3-1
+
8:00 AMRAP
10 Wall Ball Shots (20/16#)
10 Atomic Sit Ups
10 Box Jumps (24/20″)

Posted in Arlington Heights WOD, WOD.