12.09.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 10:00
Odd: 6-12 Dips
Even: :40 Static Hold
*static hold options: Plank, Hollow, Superman, Hang from Bar, Handstand, Bottom Squat, Wall Sit, Top of Dip, etc. Change hold each round.
Metcon:
4 rounds for time:
3 TGU Left(35/20)
10 Power Snatches (95/65)
3 TGU Right(35/20)
10 Push Press (95/65)

Strength & Conditioning
Press 5/75, 3/85, 1+/95
Body Row 5xAMAP (horizontal)
DB Bent Arm Lateral Raise 5×10-15
SB Bridge & Curl 4×10
Standing Single arm Cable or VP Pull 4×10 each
4 rounds for time:
Run 250 m.
6 Burpee Pullups

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.