WOD
Split Jerk 1-1-1-1-1

*Use the heaviest weight you can for each set.
*Every 3:00
*Use Racks

Then,
5-4-3-2-1 reps, for time of:
Hang Squat Clean (M: 225 lbs, W: 155 lbs)
Push Jerk (M: 225 lbs, W: 155 lbs)

Goal: Sub 5:00
Time Cap: 8:00

Then,
Easy Row/Ride/Jog till the clock hits 15:00

Cash Out:
Banded Shoulder Distraction

STRENGTH
A. Every minute on the minute for 14:00 of:
ODD: 10 Deadlift @ moderate weight
Remaining time slow Deadlift with empty bar.
EVEN: Rest

B. Complete 5 rounds of:
100 ft Overhead Walking Lunges

C. Stretch

Free Community Workout
Saturday, February 17th, 2018 

Join us this Saturday 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!