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

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CrossFit
Metcon:
Rowing “Luke”
250m Row
15 Clean and Jerks (155/105)
250m Row
30 TTB
250m Row
45 Wall Ball Shots (20/14)
250m Row
45 KBS (53/35)
250m Row
30 Dips
250m row
15 Barbell Lunges (155/105)
250m Row
(35:00 CAP)

Strength (post-Metcon):
Accumulate 3:00 of Plank (any variety) hold

Strength & Conditioning
Snatch from Blocks 3×3/75
Snatch Push Press + 2 OHS w/:03 pause at the bottom 3/40,50,60
Bench Press 3×5/80
Body Row 3×10
GHD Sit ups 3×10
Deadlift 3×3/80

100 Double Unders for time

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

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

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Posted in Arlington Heights WOD.