10.15.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

5x max Handstand Hold
5×8 GHD Sit ups OR Evil Wheels

For total reps
In 2:00, run 100m then AMAP
1: Pull ups
2: Burpees
3: DB Squat Snatch (25/15)

Repeat 2x, 1:00 rest between

Strength & Conditioning
Deadlift 5/75, 5/80, 5/85
Bent over Row 4×15 ea. Arm
Knees-to-Elbows 4×10
Dips 4×10-15
Pull ups 4xAMAP
Tabata Dbl. Unders (4:1)

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Jim for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP


Posted in Arlington Heights WOD.