3.15.17 WOD

Upcoming CFG Events and News This Week:

• Our new Beginners Classes start today March 13th!!!
• 17.4 Friday Night Lights,  March 17th
• NEW: Free CFG Weightlifting and Gymnastics Clinics Start April 2nd (More details to come)
• Confidence – Catherine Lewis

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Bulletproof Shoulders

Then…,

Incline (45#) Bench Press (Build to 3RM)

Then…,

4 Sets NFT
Cook Hip Lift W/ Ball x 15 E/S
Quadruped Hip Extension x 15 E/S
Front Rack KB or DB or Sandbag Wall Sit :45

Then…,

AMRAP In 10:00 Of:
1 Pwr Clean + 1 Jerk + 1 Back Squat + 1 Jerk From Behind, 155/105#
+
50 Double-Unders