MetCon / Strength & Power / Strength & MetCon 11.13.13

Tire flipping on a Sunday morning.

Tire flipping on a Sunday morning.

MetCon:

“Megan”

21-15-9 reps for time of:
Burpees
KB Swings (50/30#)
Double Unders

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***
Power Cleans: 5 x 3/70%
Push Jerk: 5 x 3/70%
Front Squat: 5 x 3/70%
Good Mornings: 5 x 3

Strength & MetCon:

Snatch: 3-3-3-3-3
+
Deadlift: 5-3-3-1-1
+
21-15-9 reps of:
Wall Ball shots (20/16#)
Double Unders

Posted in Arlington Heights WOD, WOD.