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

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CrossFit
Strength:
DB Bench Press 4×5
:20-30 Hollow Hang from bar between sets

Metcon:
Inspired by “Rene”
AMRAP 21:00
Row 400m
21 Walking Lunges
15 Pull ups
9 Burpees

Strength & Conditioning
Hang Squat Clean 3/70, 3/75, 3/80
Press 3/80, 3/85, 3+/90
Standing Single arm Cable or VP Pull 4×10 each
GHD Hip/Back Ext. 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata KB Swings 6x

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.