WOD
Complete the following for time:
12 Strict Handstand Push-ups
4 Rope Climbs
9 Strict Handstand Push-ups
3 Rope Climbs
6 Strict Handstand Push-ups
2 Rope Climbs
4 Strict Handstand Push-ups
1 Rope Climb

Goal Time: sub 9:00
Time Cap: 12:00

Cash Out
-Single Arm Dumbbell Bent Over Row 10-10-10
*Use the heaviest weight you can for each set.
*Rest as needed between sets.

-Banded Shoulder Stretch -:90 sec/side

Free Community Workout
Tomorrow, September 16th, 2017 

Join us tomorrow for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day (Regular price $100).

Current CFIV members can utilize this class for an extra workout each week!