Strength
Back Squat
7-7-7-7-7
Metcon
12min AMRAP
5 pull up
10 push up
15 air squats
Olympic Lifting
Power snatch + Hang power snatch + Squat snatch + Hang squat snatch + OHS
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
