Monday NORMAL HOURS

Ken, Dan and Jason with a Cindy photo bomb!

Thank you to all of those that came and supported that Vanguard 543 fundraiser,

we have such a great CF family who are always ready to help

and support these great causes!

Snatch Complex
5 sets of:
High Hang (pockets)+
top of knee+
Full Snatch
*each one caught in a squat
Add weight as you feel comfortable,
focus should be form

WOD
From Bend the Bar #4
20 Push Press 115/75
5 Burpees
20 OHS 115/75
5 Burpees
20 Hang Cleans 135/95
5 Burpees
20 Front Squats 135/95
5 Burpees
The weight for scaled division was 95/65 for the first two movements and 115/85 for the second two.

5:30pm WOD
1.  Metcon
For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps