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


CrossFit
Strength:
Bandbell Press 3×10
T-Rex Planks 3x:30sec

Metcon:
w/ a partner
5 rounds for total reps:
2:00 Row (cal)
2:00 DB Snatch (50/35)
2:00 TTB
*only 1 partner working at a time, switch as needed

Strength & Conditioning
Deadlifts
4 x 3 @ 85-90%

Snatch Pulls
3 x 3 @ 107%

Snatch Complex instruction-led by coach)
Focus: Take off drills

4 laps Frog Jumps

Tabata: Squat Jumps (weight vest when applicable)

4 x 100 m Farmers Carry
as fast as possible
rest 1:00 btween

Conditioning:
3 RFT
250 MB Run
20 MB Cleans
10 Wall Balls

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

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

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Posted in Arlington Heights WOD.