WOD
Complete as many rounds as possible in 12:00 of:
10 Row calories
15 Power snatches (M: 75 lbs, W: 55 lbs)
45 Double unders

Cash Out
Walk 3-5 minutes
Calf roll 2 minutes per side
Shin foam roll 2 minutes per side

STRENGTH
A. Push Jerk 3-3-3-2-2-1

B. Shoulder to Overhead
75 reps
*every time the bar touches the ground 5 front squats penalty.

C. Stretch:
– Hamstrings
– Quads
– Shoulders

Free Community Workout

Join us tomorrow, March 11th, 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