07.29.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
15-12-9
Unbroken DB Thrusters (increasing weight each round)
Rest as needed between rounds

Metcon:
For time
Row (20/15) cal
40 Double Unders(4:1)
10 Squat Snatches (105/75)
20 GHD Sit ups
10 OHS (135/95)
40 Double Unders
Row (20/15) cal

20:00 CAP

Strength & Conditioning
Deadlift 80%x5, 90%x3, 98%x1, 65%x5
Press 80%x5, 90%x3, 98%x1, 65%x10
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 6, 6, 12
Pull up 4 x AMAP

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.