WOD

Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest 2 min then repeat
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10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m at some point during workout* Thank you so much to our amazing judges and volunteers! You all were so great! We really appreciate you all so much.  
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Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!
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Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW YEAR NOVICE COMPETITION
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Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2 Min between each cycle. Score is Total Rounds + Reps Completed Post Loads and Rounds to Zen and Comments:
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