MetCon / Strength & Power / Strength & MetCon 11.20.13

 

I think they read the formula wrong!

I think they read the formula wrong!

MetCon:

Open WOD 11.2

AMRAP 15:00
9 Deadlifts (155/100#)
12 Push-ups (hand release)
15 Box jumps (24/20″)

Strength & Power:

3-Position Clean (floor, below knee, above knee):1/60%, 1/65%, 1/70%, 3/75%
Clean Pull: 2 x 3/95% (of Clean), 2 x 3/100%
Front Squat: 5 x 3/75%
Hip/Back Extension: 3 x 8

Strength & MetCon:

Hang Clean: 3-3-3-3-3
+
Thruster: 8:00 to find 1RM
+
EMOM 8:00
5 Push ups (hand release)
10 Situps
10 Squats

Posted in Arlington Heights WOD, WOD.