CrossFit WOD / Strength & Power 01.21.14

James S. And Lucy teaming up for a Sunday Boot Camp workout.

James S. And Lucy teaming up for a Sunday Boot Camp workout.

CrossFit:

Skill: Deadlift EMOM 7:00, 3/60%

WOD: 3 RFT
50 Double Unders
HSPU / Decline Push ups / Push ups
15 Stick Jumps

RX+: 10 HSPU, 24/20”
RX: 15 Decline Push ups (Feet on box), 24/20”
Scaled: 15 Push ups, 20/16”

Strength & Power:

Power Clean (3×3 70%)
Back Squat (4×5 75%)
Press (4×5 75%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Posted in Arlington Heights WOD, WOD.