WOD
Lifestyle Benchmark Workout 4

With a running clock, complete 3 rounds for time of:
20 Wall balls (M: 20 lbs, W: 14 lbs)
20 Kettlebell swings (M: 24 kgs, W: 16 kgs)

At 7:00, rest 3:00, then:

At 10:00, complete 3 rounds for time of:
20 AbMat sit-ups
20 Overhead squats (M: 65 lbs, W: 45 lbs)

STRENGTH

A. Sumo deadlift 3-3-3-3-3
*Build in Weight

B. Complete 3 sets of:
1:00 L-Sit hang
1:00 Kick to wall

C. Complete 2 supersets of:
30 Banded triceps extensions (15
on each side)
30 Banded overhead pull aparts
30 Banded pull aparts

D. Group stretch

Hydrostatic Retest
Tomorrow, November 18th 

Fall Lifestyle Challenge athletes, please make sure you are signed up for your second hydrostatic test. The clipboard is at the front desk. Due to multiple appointments tomorrow, please make sure you arrive 5-10 minutes early to help us stay on schedule. Thanks in advance!

SAVE THE DATE
CFIV Annual Christmas Party
Friday, December 9th, 2016

More details will be announced soon!