Workout of the Day: Wednesday, 30-November-2022
Announcement
<p>CFMH Christmas Party this Saturday!</p><p>Day: Saturday, December 3rd</p><p>Time: 6:30 pm</p><p>Location: Dish Society on Memorial Dr.</p>
Warm-up
<p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS</p><p>10 Bent Over Rows</p><p>then</p><p>2 Rounds</p><p>5 Snatch Balance</p><p>10 V-ups or TTB</p><p> </p>
Squat Snatch (Weight)
<p>12 EOMOM 1 Squat Snatch 90%</p>
Metcon (AMRAP – Rounds and Reps)
<p>15 AMRAP</p><p>12 Alt DB Clean and Jerks 50/35</p><p>10 SA OH DB step Back Lunges</p><p>8 Burpees over DB</p><p>6 SA DB OHS</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>