WOD
Squat Snatch + Hang Squat Snatch + Snatch Balance + Overhead Squat

Then,
Complete 7 rounds for time of:
7 Burpees
14 Wallballs (M: 20 lbs, W: 14 lbs)

Cash Out
– Accumulate 2 minutes GHD supine bridge hold
– Accumulate 4 minutes GHD prone bridge hold

STRENGTH
A. Back Squat
3-3-2-2-2-1-1-1

B. 4 Rounds of:
4 Turkish get ups
100 ft sled drag backpedaling

C. Tabata
P-Bar L-sit Hod
P-Bar Push Ups

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