Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up
Finisher
3min Plank
Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause
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
