Wednesday

WOD
Clean & Jerk
5-3-3-1-1-1
*You can let go of the bar on the sets with multiple reps, but its a quick reset and go
*You can split jerk, or power jerk. You can squat clean, or power clean....however you want to get the weight up from ground to shoulder to overhead.
*If you are starting the barbell club today, please skip out on this WOD as you guys will be setting your 1RM Oly Lifts. You are welcome to come into an earlier class and work on mobility if you need to.

Cash Out
20 Dragon Flags --->straight up ninja style!

www.31heroes.com have you signed up?! This Saturday come and support our Heroes at Waterside in Norfolk.
CFU WILL BE CLOSED SATURDAY.

Nutrition Challenge folks, just a few more days left!!! You guys have been doing amazing and I am proud of you all! I cannot wait to see all the changes! Baseline re-test on Friday, or you can make it up on Sunday during open gym. Please remember if you can catch me Thur/Friday to get measurements please do so!