WOD 11/17/16

PRE CLASS WARM UP

400m Jog
30 Lunges
15 Burpees

STRENGTH

Romanian D/L – 4×15/leg

METCON

30-20-10-5

Burpees
Box Jumps
Pull Ups

ADVANCED

30-20-10-5

Burpees
Box Jumps
Pull Ups (CTB)

POST CLASS

120 Side Plank Hip Drops

*********************************

Hey kids- One of our neighboring businesses had a couple of their clients cars broken into tonight. Make sure you aren’t leaving valuables in your car and lock it up, or to avoid damage to your car leave it unlocked like I do with my personal truck. Keep an eye out for anyone that doesn’t look like they belong in the complex or is seen lurking around cars. Then notify the CFC coaches, other clients, and contact SSD/RCPD at 874-5115.

If you happen to catch a scumbag thief in action, do whatever you feel like to them!

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