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

10:00 to complete:
Floor Press 3×6
Renegade Row 3×6/side

Partner* “Hildy”
For time:
100 cal Row
75 Thrusters (45/35)
50 Pull ups
75 Wall Ball Shots (20/14)
100 cal Row
*One partner works, one holds plank. Reps only count if partner is in plank.
**30:00 CAP**

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
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


Posted in Arlington Heights WOD.