Strength  WOD

Every 90 Seconds for 15 Minutes Complete Squat Cleans
1- 5 Reps
2- 5 Reps
3- 3 Reps
4- 3 Reps
5- 2 Reps
6- 2 Reps
7- 1 Rep
8- 1 Rep
9- 1 Rep
10- 1 Rep
25 total reps build up in load
Score is the heaviest Weight ahieved

WOD

10 Power Cleans
30 Air Squats
5 Rounds
15 minute Cap
Fitness: 95/65
Performance: 135/95
Open: 155/105

It’s going to be hard to hit the time cap with if you go too heavy.
The weight should be moderate, but not heavy.  Each round should be done in 3 minutes.

***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