Strength WOD

Every 2 minutes for 10 minutes (same weight across)
One Front Squat with a pause in the bottom + 2  Front Squats
**This should take 15 min.- athletes should have 5 min. to build up in load before the 10 starts

WOD

2 Deadlifts
2 Handstand Push ups
4 DL
4 HSPU
6 DL
6 HSPU
8 DL
8 HSPU
10 min AMRAP
Do not climb the ladder- start over after the sets of 8
Score total reps
Fitness: 185/125 (HSPU- Kneeling shoulder press)
Performance: 225/155
Open: 275/175

***Save the Date***
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan
December 16th- Sunday Hero Wod at CFH AT 10am
December 24th to 31st – Schedule Adjusted for the Holidays