Strength
Back squat
5/3/1 75% 85% 95%
For time
Assault bike 30/25 cal
20 squat clean 45/30
15 bar facing burpee
*perform squat clean unbroken touch and go or 5 wall ball penalty applies
Olympic Lifting
OHS
1-1-1-1-1-1
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
