WOD
Complete 2 rounds for time of:
1000 Meter run
20 Clean & Jerks (M: 135 lbs, W: 95 lbs)

Cash Out:
Banded shoulder stretch – 2 min / side

STRENGTH
A. 5 rounds of:
15 Weighted sit ups
10 Weighted lunges
5 Supinated ring rows
*Rest 1:00 in between rounds

B. 5 rounds of:
100ft Heavy barbell carry

C. EMOM for 9:00
0:45 Right side plank hold
0:45 Left side plank hold
0:45 Plank Hold

Free Community Workout

Join us this Saturday, January 14th, 2017, 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!

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