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

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CrossFit
Strength:
3 laps Weighted Prowler Push (add weight each round)
3×15 SB Hamstring Curls
Metcon:
“Artie”
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
5 Pull ups
10 Thrusters (95/65)

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/75, 3/80
Deadlift 5/75, 3/85, 1+/95
HKR/KTE 4×15
Bent over BB Row 4×10
Alternating DB Press 4×10
Alternate:
Tabata Atomic Sit ups 6x
Tabata Flutter Kicks 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

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Posted in Arlington Heights WOD.