WOD
Complete 3 rounds for time of:
20 Pull-ups
20 Burpee Box Jump Overs (M: 24″, W: 18″)
400 Meter Run

Goal: Sub 14:00
Time Cap: 17:00

Cash Out
Wall Pec/Shoulder Stretch :90 sec/side
Roll/Smash Calves :90 sec/side

STRENGTH
A. Overhead Squats 5-5-5-5-5+

B. Strict Hanging Leg Raises 5 rounds of 7-10 reps
*Weight may be added.

C. Accumulate 3:00 of Plank Hold
*5:00 Time Cap

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro