Today is Coach Jim’s birthday, so please take a minute to remind him how old and slow he’s getting. (Especially Will Raney…you won that foot race, right??)

Seriously, for those that haven’t noticed, Jim has become a valuable coaching addition to our CFG staff. I could not be more proud to call him a fellow coach and look forward to his successes with us!
Happy Birthday Jim – hope it’s a great one!

A. Weightlifting:
12min to 1RM of the Complex – Hi-Hang, Hang, Low-Hang Power Clean
(Cannot drop the bar!)
 
B. MWOD:
Banded OH Shoulder – 2 x 30s ea side
 
C. WOD:
3 RFT –
Run 400m
10 Hang Power Cleans (135/95)
20 Pull-Ups
 
*15min time cap
 
D. Post-WOD Recovery:
Lat Roll – 2min ea side