06.09.15 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials, and Free Class Challenge.


10x :30on/:30off Row* for cal

5 rounds for time:
15 Wall Balls (20/14)
15 Power Cleans (95/65)

Rest 2:00 then 500m Row* for time

*record calories and 500m time

Strength & Conditioning
Transition Week
You can make up any needed 1 RM lifts if necessary

Power Snatch 3-3-3-3
Back Squat 5×5/70
Press 3×10/70
Hip/Back Extension 3×10
VersaPulley Rotational Pulls 3×12 ea.

Boot Camp
Coach Jason’s Choice

Training Essentials
Week #1, Class # 2

Free Class Challenge
Encourage your friends to join us!


Posted in Arlington Heights WOD.