Strength
3 position power clean + 3 front squat (bottom up)
1-1-1-1-1
Metcon
5 Rounds For Time
5 strict Pull up
10 hang clean and jerk 45/30
5 Strict ring dip
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
