11.18.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
Accumulate 2:00 in each of following:
Plank
Side Plank(1:00/side)
Superman
Hollow Hold

Metcon:
21-15-9-6-3
Front OR Back Squats (95/65)
Bar Hop Burpees
(Each round starts with a 10 Ball Slam buy in)

Strength & Conditioning
Deadlift 5/75, 5/80, 5/85
Bent over Row 4×15 ea. Arm
Knees-to-Elbows 4×10
Dips 4×10-15
Pull ups 4xAMAP
Tabata Dbl. Unders (4:1)

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.