MetCon WOD/ Advanced WOD/ Strength & Power WOD 12.17.11

MetCon:

“Blake”

Four rounds for time of:
100 foot Overhead Walking Lunge (45/25)
30 Box jump (24/20)
20 Wallball shots (20/14)
10 Handstand push-ups

**Time Limit

Advanced:

Look who decided to drop by his old stomping grounds for a surprise visit. It was great seeing you back in Chris.

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Strength & Power:

In 10:00 work up to a heavy (not a max effort) barbell thruster from a rack.
+
Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps  (24/20)

Posted in Arlington Heights WOD, Axis WOD, WOD.