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

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CrossFit
Strength:
Rotating Tabata Intervals (4 each)
Hollow Hold
Superman Hold
Bottom of Squat (or pistol) Hold

Metcon:
“Dirty 30”
For time:
30 Box Jumps (24/20)
30 Jumping Pull ups
30 KB Swings (53/35)
30 Walking Lunge Steps
30 Knees to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots(20/16)
30 Burpees
30 Double Unders (4:1)

Strength & Conditioning
Snatch 5/65, 3/70, 3/75
Bench Press 5/75, 5/80, 5/85
Cable Flys 3×10
GHD Hip/Back Ext. 3×10
Tire Flips 3×8
Row 1000 m. w/excellent form

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.