07.22.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Free Class Challenge

AMRAP 40:00(w/a partner)
1 Rope Climb
20 Ground-to-OH (125/85)
30 Russian KBS (53/35)
1 Rope Climb
20 deadlifts (125/85)
30 Goblet Squats (53/35)

**Reps broken up anyway, non-working partner must hold one of the following static positions for partners reps to count: plank variation, bottom of squat, superman, hollow

Strength & Conditioning
Transition Week
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Test Week
Establish 1RM for:
See Coach for assistance exercises.

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP


Posted in Arlington Heights WOD.