MetCon WOD/ Strength & Power WOD 11.26.11

MetCon:

MB Squat Clean /Rowing/Push Press Form & Technique Work
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Three rounds for reps of:
MB  Squat cleans (20/14), 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
Rowing (Calories), 1 minute
Burpees, 1 minute
DB Push Press, 1 minute
Rest 1 minute

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

*Strength & Power:

Squat Clean/Deadlift/Jerk Form & Technique

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“Santora”

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

 *Advanced WOD

 

Posted in Arlington Heights WOD, Axis WOD, WOD.