08.31.16 | CrossFit, Strength & Conditioning and Boot Camp

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CrossFit
Partner “DVB”
1 mile MB (20/14) Run
8 rounds:
10 Wall Ball Shots (20/14)
1 Rope Climb (sub: 8 Rope HKR)
800m MB Run
4 rounds:
10 Wall Ball Shots
1 Rope Climb
400m MB Run
2 rounds:
10 Wall Ball Shots
1 Rope Climb
40:00 CAP
Notes: partners will run together, sharing one MB between them. Partners will work together (switching as needed) to get through rounds together (i.e. after mile run, they get 8 rounds as a team, not each)

Strength & Conditioning
Clean Progressions 5×3/75
Snatch Balance 3×3/75
Jump to Split 3×3 build
Inverted Single KB Press 3×8 ea.
KB Waiter’s Lunges 3x 1 lap
Body Row 3×10
EMOM 6:00
12 HR Push ups

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

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Posted in Arlington Heights WOD.