08.09.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Skill:
EMOM x 10:00
Odd: AMAP Double Unders
Even: YOUR CHOICE :45 static hold (Plank, Hollow, Superman, from Bar, top of Dip, Handstand, etc)

Metcon:
Run 800m
Then 4 rounds of:
12 Wall Ball Shots (20/14)
20 Front Rack Lunge Steps (95/65)

Strength & Conditioning
Test Week!!!
Establish 1 RM for:
Squat
Push Press
DB Bench Press

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.