11.11.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Youth AD, and Free Class Challenge.

CrossFit
Strength & Skill | EMOM x 16 x AMAP in 40 seconds
1: Pistols
2: Sledge Hammer Strikes
3: AbMat Sit Ups
4: Plank Step Ups

Partner MetCon | AMRAP x 12
P1
Row 250m (pacesetter)

P2
6 Ground to Overhead (105 / 75)
12 Deficit Push Ups (25 / 15)
24 Air Squats

 

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and / or Skill Work + Stretch / Mobility Work

 

Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on and off the Concept2 Rower.

 

Boot Camp
Join Coach Karen at 8 a.m. for Sensational Saturday.

 

Free Class Challenge
Encourage the folks in your life to learn more about training with EAD | CFAH. Register for the Free Class Challenge on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

 

Youth AD
Join Coach Web at 10:15 a.m.

 

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

November 11, 2017 Whiteboard.

 

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Posted in WOD, Workout Of The Day.