WOD
Complete as many rounds or reps as possible in 5:00 of:
7 Kettlebell clean & jerks (M: 24 kgs, W 16 kgs)
2 Rope climbs

Rest 3 mins.
Complete as many rounds or reps as possible in 5:00 of:
7 Kettlebell clean & jerks (M: 24 kgs, W 16 kgs)
2 Rope climbs

Goal: 4-5 rounds

Cash Out:
Foam roll 1 min / side:
Abductors, hamstring and lats.
Wrist stretch on the floor (1 min finger pointing out/1 min pointing in)

STRENGTH
A. 6-6-6-6-6
Turkish get up
*build in weight

B. 7-7-7-7-7
Back squats
*build in weight

C. 2 rounds of 500m Row max effort.
*Rest 3 min in between.

Free Community Workout

Join us this Saturday, January 21st, 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!