Part A
Rope climb technique
Part B
Metcon
30min AMRAP
400m Sandbag carry
10 alt sandbag lunge 20/10
5 deadlift 120/70
3 Rope climb 14ft
Olympic Lifting
Clean complex:
Power clean + Hang power clean + Hang squat clean
1-1-1-1-1
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
