Strength
Back Squat
3×5 40%, 50%, 60%
Metcon
10min AMRAP
12 HSPU
14 front rack lunge 45/30
Finisher
2min Max hold
Hanging L sit
Olympic Lifting
Squat clean with 3 sec pause
5-5-5-5-5
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
