WOD
Complete 3 rounds for time of:
25 Wall Balls (M: 20 lbs, W: 14 lbs)
25 Kettlebell Swings (M: 24 kgs, W: 16 kgs)

Goal: Sub 11:00
Time Cap: 14:00

Cash Out
Banded Plank Hold 3x :45 secs Rest between sets.
Pancake Stretch 1:00

STRENGTH
A. Deadlift 3-2-1-1-1

B. Tempo Front Squats 53x1: 3-3-3-3-3

C. Tabata 4:00 Flutter Kicks

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro