12/13/15

Mobility/Correctives
2×10/side  Banded Wall Slides
2×20 Glute Bridges

Metcon
Air Force
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*Complete 4 Burpees at the top of every minute including the start
*18min cap

News/Announcements
Congrats to Four Barrel CrossFit Member of the Week John Goldman! John has been a longtime member at 4B, is dedicated, and always gives 100% when it comes to his training. Congrats!