Strength WOD

10 Minutes to find a heavy Snatch (power or squat)
Take 75-80% and complete the complex below
EMOM for 5 minutes
1 Snatch + 1 Snatch from below the knee + 1 Snatch from Above the knee

WOD

1 minute at each station
Power Snatch
Dball Squat
1 Min on the rower (70%)
4 Rounds
Score is total power snatch and dball
Fitness: 75/55
Performance: 95/65
Open: 95/65
Today the ROWING is not being scored, it is meant to be a recovery station & an active rest. Your focus and intensity should be on the Power snatch and Dball squat.
December 14th- Holiday Party & White Elephant at Delia Foley’s- 8:00 pm
Sign up for White Elephant HERE
December 15th & 16th –  CFHE Closed for CFL2
December 15th – Intro to Macros at CFH with Coach Brittany Hallahan 12:15pm
December 16th- Sunday Hero Wod at CFH AT 10am