CF Class WOD: Strength: 3 Rounds Overhead Squat, 5 reps Rest 1 minute Carries, 100 feet, Find something heavy in the gym and carry it (Atlas Stones, Sandbags, people, etc) Rest 1-2 minutes
As many rounds as possible in 8 minutes of:
25 m Broad Jump (count number of jumps it takes to cover the distance) *Pull ups *Sit ups *Count the number of repetitions it takes to cover the distance, then do the same number of pull ups and then the same number of sit ups. That constitutes one ’round’.
KB Class WOD: Strength: 2 Rounds KB Overhead Squat, 5/f reps Rest 1 minute Carries, 100 feet, Find something heavy in the gym and carry it (Atlas Stones, Sandbags, people, etc) Rest 1-2 minutes
Met-con: Repeat the following sequence for 200m 5x KB Clean (2×35/25) 5x KB Push jerk 5x KB Front squat 5x Double KB snatch Lunge 10 steps[gallery ids="52166,52165,52164,52163,52162,52155,52156,52157,52160,52161,52154,52153,52152,52151,52150,52149,52143,52144,52145,52146,52147,52148,52142,52141,52140,52139,52138,52137,52131,52132,52133,52134,52135,52136,52130,52129,52128,52127,52126,52125,52119,52120,52121,52122,52123,52124,52118,52117,52116,52115,52114,52113,52107,52108,52109,52110,52101,52102,52103,52104,52106,52095,52096,52097,52098,52099,52100,52094,52093,52092,52091,52090,52178,52179,52180,52181,52182,52183,52184,52185,52186,52187,52188,52189,52167"]]]>