WOD
Squat snatch 3-2-1-1-1

*Use the heaviest weight you can for each set.
*Rest as needed between sets.
*Max load with good technique

Cash-Out:
Complete 3 sets of:
10 Front raise with dumbbells
10 Lateral raise with dumbbells
10 Banded pull apart palms up
10 Banded pull apart palms down

STRENGTH
A. Every 3:00 for 15:00 complete:
20 Bench press
*Use same weight

B. EMOM for 10:00
Odd: 5 Tempo Bent over rows 301x1
Even: 5 Barbel Rollouts

C. 3 rounds of:
30 Flutter kicks
30 Russian twist

Aviation Day | 5k on the Runway
Saturday, January 14, 2017
9am – 3pm

Imperial Market Days presents Aviation Day at the Imperial County Airport. Support the City of Imperial and aviation pilots by signing up for their 5k run. The winning male and female receive a FREE month at CrossFit Imperial Valley! This should be a great day of fun for your family and friends. Sign up sheets are available at the CFIV front desk.

Start & finish: Imperial County Airport
Registration & check in: 7am
Race starts at: 8am
$15 pre registration | $25 on event day | $15 youth 7-17yrs