CF Class WOD: Strength: Back Squat 3×5 Try to increase by 5-10lbs from previous squat day
Met-con: As many rounds as possible in 8 minutes of: 5 strict presses 5 push presses 5 push jerks 20 jumping chest to bar pull-ups (bar should be approx 4″ inches above height).
Scaling Options: Rx: 95/65
KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat
Met-con: 3 rounds for time of: 200 m Run 10 Push-up (hand release)s 15 Swing Release 10/10 Alternating KB Push Presses
Scaling Options: Rx: 55/35[gallery ids="49743,49744,49745,49746,49747,49748,49749,49750,49751,49752,49753,49754,49755,49756,49757,49758,49759,49760,49761,49762,49763,49764,49765,49766,49767,49768,49769,49770,49771,49772,49773,49774,49775,49776,49777,49778,49779,49780"]]]>