08.19.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/skill:
EMOM x 10:00
Odd: 10 Body Rows or 3-5 Strict Pull/Chin ups
Even: 5-10 HSPU

Metcon:
5x 3:00 on*/1:00 off
21 Plank Step ups (45/25)
15 Wall Ball Shots (20/14)
9 GHD Back Ext

*100m OH Plate(45/25) Carry at the start of each 3:00
Score is rounds + reps. pick up where you left off.

Strength & Conditioning
Transition Week
Snatch Progression 70% 3×4
Push Press 70% 3×4
Back Squat 70% 5×5
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.