Strength & Power WOD/ MetCon WOD 12.27.11

Strength & Power:

Geno rockin the pink socks!

Floor Press
5-5-5-5-5-5
+
Deadlift Decent Work
+
For Time:
21-15-9
Barbell Deadlift (225/155)*
Calorie Row

(Workout will have a time cap)

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*Scale Weight Accordingly!

MetCon:

Rowing/Clean Hi Pull Form & technique Work
+
3 Rounds For Total Reps:
1:00 at each station/:30 off between
Rowing (cal.)
Shoulder Press (75/55)
Clean Hi Pull (75/55)
Ball Slams

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Posted in Arlington Heights WOD, Axis WOD, WOD.