03.28.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
Press 5×5
Single arm DB Bent over Row 5×5/arm
(Alternate movements)

3 rounds for total reps:
1:00 Wall Ball Shots (20/14)
1:00 Ball over Shoulder (50/30)
1:00 HR Push ups
1:00 Alternating DB Snatch (50/35)
1:00 Stick Jumps (20/16)
1:00 Rest

Strength & Conditioning
Power Clean (3×3 70%)
Back Squat (5×5 70%)
Press (5×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

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Posted in Arlington Heights WOD.