10.13.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
4×12 DB Thrusters
1:00 Rest Between. Increase weigh as able

Metcon:
“Dirty 30”
For time:
30 Box jumps (24/20)
30 Jumping Pull Ups
30 KBS (53/35)
30 Walking Lunges
30 KTE
30 Push Press (45/35)
30 GHD Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double Unders (4:1)

Strength & Conditioning
Work up to a 5RM on:
Deadlift
Press

Bent over Row 4×15 ea. Arm
Knees-to-Elbows 4×10
Dips 4×10-15
Tabata Dbl. Unders (4:1)

Fitness Boot Camp
End your work week on a high note.

 

Posted in Arlington Heights WOD.