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

Front Rack Lunges 4×6(3/leg)
(Build to challenging weight)
OH Plate Hold (keep rib cage down) 4x40sec

7 rounds for time:
Run 400m
21 Walking Lunges
15 Pull ups
9 Burpees
(35:00 Cap)
Compare to 9.14.16

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m.


Posted in Arlington Heights WOD.