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

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CrossFit
Strength:
EMOM x 7:00
1 Power Snatch + 1 Hang Power Snatch + 1 OHS
Increase weight as able

Metcon:
3 rounds for time:
20 KBS (53/35)
20 Ball Slams
20 Box Jumps (24/20)
20 Ab Mat Sit ups
20 KB Front Rack Walking Lunges(53/35)

Strength & Conditioning
Back Squat 5×1+/95
Deadlift 5×1+/95
DB Bench Press w/ pause 5-5-5-5
Body Rows 3×12 (strict plank)

3 rounds for time:
13 Wall Ball Shots
28 Double Unders
:30 Rest

Boot Camp
Coach Becky’s Choice

Training Essentials
Week #2, Class #4

Free Class Challenge
Encourage your friends to join us!

 

Posted in Arlington Heights WOD.