WOD
Complete the following for time:
40 Kettlebell Swings (M: 24 kgs, W: 16 kgs)
40 Burpees
100 Double Unders
20 Single Arm Dumbbell Overhead Squats (Right – M: 35 lbs, W: 25 lbs)
20 Single Arm Dumbbell Overhead Squats (Left – M: 35 lbs, W: 25 lbs)
200 Double Unders
100 Feet Double Dumbbell Front Rack Lunge (M: 35 lbs, W: 25 lbs)
100 Feet Double Dumbbell Walking Lunge (M: 35 lbs, W: 25 lbs)
300 Double Unders

Cash Out
Walk / jog 400m-600m
Foam roll under arm 2 minutes per side.

STRENGTH
A. Complete 5 rounds of:
10 Bench Press
10 Bent Over Rows
*Use 2 different bars
*Build in weight

B. Accumulate 3:00 of Active hang (5:00 Max time allowed)

C. Accumulate 2:00 of Handstand hold (3:00 Max time allowed)

D. Group Stretch

ATTENTION:
Josh Everett Weightlifting Clinic

Unfortunately  we need to change the date of the Olympic Weightlifting Clinic. An unforeseen work obligation has come up and Josh sends his apologies for this last minute change. We know that some of you might not be able to attend the new date of the course and of course we will refund you. In order to pick the date that the most people can attend, please check your email for an email survey from Mallee. Sorry for any inconveniences!

-CFIV Staff