MetCon WOD/ Strength & Power WOD 12.16.11

MetCon:

Gracie knocking out knees-to-elbows.

4 Sets for Total Reps:
1:00 Min Goblet Squats (50/30)
1:00 Min Jumping Pull Ups
1:00 Min Ab Mat Sit Ups (Butterfly Position)
1:00 Min Burpees
Rest 4:00 Min.

Strength & Power:

Front Squat
3-3-3-3-3
(Each set is done at 90% 1 RM with 3-4 minutes off between sets)
+
For Time:
21-15-9
Goblet Squat (70/50)
Burpees

 

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Posted in Arlington Heights WOD, Axis WOD, WOD.