CFH EVENT- On January 17th a bunch of CFHers are getting together to celebrate the birth of Matt Hulse and Jake Dorsey at Delia Foley’s Bar and Pub at 8 PM. Andrew will be providing some food and drink specials also. Everyone is invited, come over and join!
Mobility/Core at 5:30 pm Tonight and Barbell Club at 6:30 tonight
Endurance WOD
500 M Sprint (on the rower)
Rest 3 minutes
x 3
Mid-line Accessory Work
A1) 5 Rep Bench Press x 5
A2) 7 Strict Toes to Bar or Leg raises x 4
(I know we did push ups yesterday, but we rarely bench so this will be a good opportunity to switch things up)
A3) 15 Hip Extensions x 4
Barbell Club WOD
EMOTM for 10 min
1 hang power snatch
1 power snatch
1 squat snatch
No dropping the bar
Then
Find 3 rep max push press