WOD 4/21

Buy In/Cash Out
2:00 Shin Against the Wall Stretch

4 Rounds
1:00 Row @90%
1:00 Single Leg Jump Rope
:30 Lunges
:90 Active Recovery
1:00 Burpees @ 90%
1:00 Double Unders or
:30 American Swings (32K, 24K) 
:90 Active Recovery

Without labor nothing prospers. -Sophocles

Pick one…
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Announcements:
-NEW CLASS HOURS: starting TODAY, April 21st, our Thursday morning class hours will be 5:30, 6:30 and 7:30am. 
-Free WOD, Saturday April 23rd at 11:00am.  Sign your friends and family up here!
-HAPPY HOUR at Little Woodrows, Thursday April 28th at 7:30pm.  Yes, that’s right…it’s STEAK night again!! 
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Steven taking down the 11.4 Sectional WOD