How heavy is your Shankle Complex? 440lb by Shankle himself!! Consider the Shankle Challenge ON!!!
CF Class WOD: Strength:
5x 1 Deadlift 3 High Pulls 1 Hang Clean 2 Jerks
Met-con: As many rounds as possible in 7 minutes: 20 kettlebell swings (Advanced: 55lbs, Intermediate*: 35lbs, Novice: 25lbs) 10 ring rows (Advanced: toes even with rings, Intermediate: rings set at waist height, feet planted directly underneath rings, Novice: feet farther back than underneath the rings)
KB Class WOD: Strength: Kettlebell complex: 3×5 R/L
Kettlebell Clean Kettlebell High Pull Kettlebell Snatch Kettlebell Overhead Squat
Met-con: For time Row 750 meters 21x Swing Release(55/35) 21x Wall Ball (20/14) Row 500m 15x Swing Release 15x Wall ball Row 250m 9x Swing Release 9x Wall Ball[gallery ids="39947,39949,39951,39953,39955,39957,39959,39961,39963,39964,39965,39966,39967"]]]>