CF Class WOD:
Strength: Shoulder Press 3×5 Try to increase by 2.5-5lbs from previous shoulder press.
Met-con: 3 x 4′ AMRAP Clock begins: Buy-in – 1 Rope climb 200 meter run then in time remaining,AMRAP: 10 Air Squats 10 Push-Ups Rest 1 minute
KB Class WOD:
Strength: Military Press, 2×5 R/L Try to increase by 5lbs from previous military press
Met-con: 3 Rounds: All left, then all right = 1 round 3 half TGU’s (Sit-up portion of TGU) 1 bottom to top TGU (lying down to standing) 3 front squats 3 push press 3 snatch 1 top to bottom TGU (standing to lying down)[gallery ids="47793,47794,47795,47796,47797,47798,47799,47800,47801,47802,47804,47805,47806,47807,47808,47809,47810,47811,47812,47813,47814,47815,47816,47817,47818,47819,47820"] ]]>