CF Class WOD:
Strength: Back Squat 3×5
Met-con: Complete 5 rounds for time of:
Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 reps (6 each side) Dips – 12 reps Sprint 100 meters
*Walking barbell lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. *make sure to step out into a long enough lunge where your front knee is even with your front toe.
KB Class WOD:
Strength: 2×5 Dual KB front squat or goblet squat
Met-con: 15 minute AMRAP: 100m run 15 jumping air squats KB Snatches, 6L/6R KB Push Jerks, 4L/4R[gallery ids="47889,47890,47891,47892,47893,47894,47895,47896,47897,47898,47899,47900,47901,47902,47903,47904,47905,47906,47907,47909,47910,47911,47912,47913,47914,47915,47916,47917,47918,47919,47920,47921,47922,47923,47924,47925,47926,47908,47928"]