11.13.14 | CrossFit, Strength & Conditioning, and Boot Camp

MillionMeterMarathonProgramming Notes. The Million Meter Marathon is Friday, Nov. 21 & Saturday, Nov. 22. Be sure to RSVP on MBO and register for your times on the rower — yes, you can row more than once! — on the sign up sheets on the whiteboard under the flag. | Silent Auction items for The Million Meter Marathon are starting to arrive! Bidding will start later this week. | Congrats to members of the EAD | CFAH Competition Team on their gutsy performance at this weekend’s Field of Teams event in Iowa. | The next Training Essentials sessions start Monday, Nov. 17. Encourage your friends to register today … and beat the New Year’s Resolution rush. | Free Class Challenge Tuesday, 6:30 p.m. and Saturday, 9 a.m.

Lori L locks out.

Lori L locks out.

Deficit deadlifts 3-3-3-3-3

AMRAP 10:00
10 wall ball shots(20/16)
10 push-ups
10 ball slams

Rest 2:00

AMRAP 10:00
10 cal row
10 pull-ups
10 KBS (53/35)

Strength & Conditioning
3 Position Clean 3×3/75
DB Bench Press 8-8-8-8
Deadlift 5×4/75
GHD Hip/Back extensions 3×10

21-15-9 reps of:
V ups

Boot Camp
Join Coach Becky for today’s Boot Camp.

Posted in Arlington Heights WOD.