WOD: 1/17/20

MLK DAY MODIFIED HOLIDAY SCHEDULE:
Next Monday CFM will be open for 8:00 and 9:00 AM classes, along with 4:30 & 5:30 PM classes.
All other classes are closed for the holiday.

Skill/Stability/Strength
1a) Bench Press: 5 x 5
– Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 each side
– 1 challenging weight for all sets

Conditioning
4 Rounds of:
20 DB Hang Power Snatch (50, 35) (10 each side)
15 Barbell Rows (95, 65)
10 Strict Chin-ups
Rest 2:00
Rx+:(115, 75) (20 Barbell Hang Power Snatch – same weight as rows) 

Extra Credit

4 Rounds of:
A) Bar Dips x 10 – add weight if needed
B) Banded Push Downs x 15
C) Alternating DB Curls x 10 each