KB Class WOD: Strength: Military Press, 2×5 R/L Try to increase by 5lbs from previous Military Press Day.
20 Goblet Squats, hold the bell by the bell 10 Russian swings Single Armed Swings, 5L/5R
If you put the bell down during a round that’s 3 burpees for every time the bell hits the ground. Do all of your burpees at the end of each round before starting the next round.
CF Class WOD: Strength: Shoulder Press 3×5 Increase by 2.5-5lbs from previous shoulder press day.
Met-con: “Black Widow” 30 – 20 -10 Power Cleans KBS
Competitor: 155/105, 70/55 Rx: 135/95, 55/35[gallery ids="46931,46932,46933,46934,46936,46939,46940,46941,46942,46943,46944,46945,46946,46947,46948,46949,46950,46951,46953,46954,46955,46956,46957,46959,46960,46961,46962,46963,46964,46966,46967,46968,46969,46970,46971,46976"]]]>