Strength
EMOTM 5min
3 Strict pull up
or
3 bar MU
or
3 ring muscle up
Metcon
AMRAP 12min
12 Alt Front rack lunge 45/30
5m HS walk
10 Toe to bar
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
