11.09.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

CrossFit
Strength
TGU 4 x 1 / Side (build)
Accumulate 3 minutes in Plank Hold (any variety)

Metcon
1000m Row
Then …
Three Rounds
15 GHD Sit Ups
15 Deadlifts (225 / 155)

 

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

 

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thursday Thrills.

 

Training Essentials
Week #1, Class #3

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 9, 2017 Whiteboard.

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Posted in Arlington Heights WOD, WOD, Workout Of The Day.