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

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CrossFit
Strength:
Alternating Tabata Intervals (6 each):
Hollow Hold
Superman Hold

Metcon:
“Bradley”
10 rounds for time:
100m Sprint
10 Pull ups
100m Sprint
10 Burpees
Rest :30 between rounds
(35:00 cap)
Compare to 6.3.15

Strength & Conditioning
Rack Jerk 3×3/75
2 Position Clean ( Floor, mid-hang) +Push Jerk+Split Jerk 4×1/65
Snatch Pull 3×5/70
Press 3×5/65
Tabata Pull ups 4X
EMOM 6:00
5 V ups
7 KB Swings

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.