Strength
Back squat
3×3 70%, 80%, 90%+
Metcon
5 Rounds For Time
400m run
50 double under
20 air squats
Olympic Lifting
3 position 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
