Friday Schedule: 6am/8am/9am WOD – CLOSED IN THE PM FOR CFOIB CHRISTMAS GATHERING 7-9 at Coach KJs
Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders
Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders
Strength/Skill
5 Sets Building in Weight: 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
10 Overhead Squats 95/65
50 double-unders (2:1 Singles)
Rest 1Min
3 Rounds
10 Hanging Power Snatch 115/75
40 double-unders
Rest 1 Min
3 Rounds
10 Snatch (Power or Squat) 135/95
30 double-unders