10.09.14 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

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Program Reminders. Be sure to vote for your favorite T-shirt sayings this week … look for the list of sayings on the whiteboard under the flag. | The next Training Essentials sessions start the week of October 6. | Free Class Challenge Tuesday at 6:30 p.m. and Saturday at 9 a.m. Invite your friends to join us!

CrossFit
Skill:
10:00 to work on ring dips/holds at top of rings/eccentric lowers

5 attempts at max broad jump

Metcon:
3 rounds for time:
12 snatches (95/65)
500m row
12 GHD back extensions

Strength & Conditioning
Deadlift 3×3/90%
Press 5×3/90%
DB Shrugs 3×10

3 rds. for time:
20 Atomic Sit ups
15 KB Swings 53/35#
10 Burpees

Boot Camp
Today’s Boot Camp programming will be posted on the whiteboard.Know an area educator or staff member? Invite them to join us for Boot Camp. The convenient 4:30 p.m. start time is a perfect fit for their schedule.

Posted in Arlington Heights WOD.