Friday NORMAL HOURS

**DRIVE SAFE to CFU!! Also, proceed with caution in the parking lot our building's lot is not plowed and it's a mess!! BE SAFE**
Nutrition Challenge: Journal Group 1 DUE Sat or Sunday.
Journal Group 2 DUE Monday

Never a dull moment with these two...lol

Unstable Bench
Work up to a heavy/"stable" set of 5

Row Intervals w/Partner
Complete a 5K Row 250m at a time (you must switch ever 250m)

WOD for 5:30pm Competitor Class *remember, anyone can come to this class time, it's still ran exactly the same as all of our other classes*
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135

2.  Skills
30 Strict C2B Pull ups - Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.