MetCon WOD/ Strength & Power WOD 10.14.11

 

MetCon:

Kipping Pull Up/Rowing Form and Technique
+
For Time:
Run 800 M

Lots of Burpees and lots of Box Jumps.

Rest 5 Min.

21-15-9
Burpees
Air Squats

Rest 5 Min.

Row 1000 M

Rest 5 Min.

21-15-9
Pull Ups
Squats

*Each portion should take no longer than 5 Min. (Scale accordingly)

 

Strength & Power:

Overhead Squat:
In 20:00 find a heavy 1 Rep
+
Snatch/OHS/Hang Snatch Triplet:
1 rep of each every :30 sec for 10:00 (scale weight accordingly)

 

10 Ways to Quench a Primal Thirst

 

 

 

Posted in Arlington Heights WOD, Axis WOD, WOD.