02.14.14 | CrossFit and Strength & Power

Happy Valentine's Day!!!

Happy Valentine’s Day!!!

CrossFit:

“St Valentine’s Day Massacre”

Skill: Good Mornings 3 x 8 Light

WOD- Partner “Angie” with a Row!
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats
3000m Row
Only one person may be working at a time, movements done in order and the reps/row may be divided however the team decides. No bands – partner assists on Pull ups.

Strength & Power:

Clean and Jerk (3×3 70%)
Back Squat (4×3 90%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

 

 

 

Posted in Arlington Heights WOD.