Reminder: CFO will be closed on January 18th so the WOD will be to go out and support Kate and Coaches Sabrina and Tyler at the Central Florida Games in Winter Haven.  We will be leaving from CFO at 6:15am for everyone that will be Car Pooling.


  • Snatch Position Stretches
  • Snatch Balance Tech

 Part 1:

Snatch Balance

 Part 2:

3 Rounds

AMRAP 4 min

  • 15 Chest to Bar Pull-ups
  • 15 Overhead Squats 115/75
  • AMRAP row for Calories
  • Rest 3 min
  • Score Calories from each round