Wednesday
CF WOD

Snatch halting deadlifts: lift bar to mid thigh and pause for 2 reps on 3rd and final rep explode to the finish position.
3-3-3-2-2

Then,

Complete 3 rounds for reps of:

1:00 Max front rack barbell step-ups (M: 20′′ box 95 lbs, W: 18″ box 65 lbs)
1:00 Max C2B Pull-ups
1:00 Unbroken handstand hold

Note: The handstand hold is meant to be performed completely unbroken. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the hold is broken within each 1:00 interval.

Inspired by a CrossFit Outlaw WOD

CF LITE
Complete 8 rounds of Tabata Burpees

Then,

Complete 10 rounds, each for time of:
100 Meter sprint
Rest 90 seconds

CF Main Site
JAAN

_______________
CFIV Nutrition Blog
In an effort to help all you Challengers stay on track, we have created a Nutrition Blog where we can post food advice, recipes, and other helpful info.  Click here to view the NEW site!  If you are participating in the Challenge, please comment on the Nutrition posts and let us know how you are feeling.  Starving and want to eat everything in sight?  Stuffed and never want to see anther piece of broccoli again?  Please visit the new site and comment there.  This Challenge is a community effort and we appreciate your participation.

_______________
New Strength Hour
Thursdays @ 6:00 PM
  This class is offered once a week and is designed to add a dedicated strength component to CFIV programing. Athletes will practice their power lifts and then choose from a variety of strength programs that will help them gain strength over time. An instructor will be present to help them at all times.  We will offer this class on a trial bases for one month.
_______________