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

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CrossFit
Strength:
50 Plank Step ups (higher than normal)
5 laps PVC Bandbell OH Carry
(Break up as needed)

Metcon:
“Web”
3 rounds:
10 Shoulder to Overhead (155/105)
19 Box Jumps (24/20)
8 KBS (53/35)
5 HSPU

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/70, 3/75
Back Squat 3/80, 3/85, 3+/90
MB Sit up 4×10
Standing Single arm Cable or VP Press 4×10 each
Chin ups 4×10
Run 3×250 m. 1:00 rest

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.