MetCon WOD/ Strength & Power WOD 09.22.11

MetCon:

 4 Sets for total reps per round of:

 1 min KB Swings (50/30)

 1 min DB Thrusters (25/15 per hand)

 1 min Ball Slams (20/15)

 1 min Box Jump (20/14)

 rest 4 min

Yes, that carrot came straight from Becca's garden and into her mouth.

 Strength & Power:

A. In 25:00 build to a tough/heavy 1 Rep on back squat and weighted pull-up.

 *Rest as needed during the 25:00.

 +

B. 1 Attempt at AMRAP of 85% of your back squat and pull up from A.

 

 

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.