Monday January 7th

Congratulations to our most recent fundamental graduates Sue and Davis. Welcome to CFK Ladies 🙂

Today’s WOD

4 Rounds

10 Hang Squat Snatch 135/95

20 C2B Pull Up

30 Double Under

Coaches Notes: This workout puts a lot of skills we have been working on to the test! The hang squat snatch should be two sets or less. You should make sure you select scales that let you move through the workout with some consistency.

Score: Time to complete Intensity

Scaling for Intensity

  • Hang Squat Clean  → Reduce Weight  → Front Squat
  • C2B Pull Up → Reduce Reps → Jumping C2B Pull Up → Ring Row

Double Under  → Reduce Reps  → Single Unders with 3 Attempts

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