10.10.14 | 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!

EMOM x 6:00
6 CTB pull-ups + 3 Burpees

3 rounds:
Run 400m
8 shoulder to overhead (115/75)
12 front rack lunges (115/75)
20 double Unders (4:1)

Strength & Conditioning
Clean & Jerk 1-1-1-1-1
Front Squat 4×3/90%
Bench Press 4×3/90%
Body Row 3×10
Bandbell Lunges 3×10 each

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.