CF Class WOD:
Strength: 3 Rounds Front Squat, 5 reps (find a moderate weight that you will continue to build on throughout the month) Rest 1 minute Farmer’s Carry, 100 feet Rest 1-2 minutes
Met-con: As many rounds as possible in 8 minutes. 8 dumbbell push presses 45/30 **This would be a single dumbbell in each hand. 5R/5L alternating leg Pistols 50 single unders
KB Class WOD:
Strength: 2 Rounds KB Front Squat, 5 reps (find a moderate weight that you will continue to build on throughout the month) – can use single or dual bells Rest 1 minute Farmer’s Carry, 100 feet Rest 1-2 minutes
Met-con: 3 Rounds: Run 200 meters 3 Dual Cleans or 3/3 if using single KB’s 35/25 10 Burpee Pull-ups
CFStriking Class WOD: With a rower set for 1 minute of work/1 minute rest intervals work through the following in the rest periods. Score is meters minus time in seconds.
10 C&Js 20 Burpee Uppercut Combos 30 Box Jumps/Step Ups 40 Combos (1-2-3-4) 50 DU (3:1 Singles) 100 Hammerfists[gallery ids="51476,51478,51480,51483,51484,51485,51486,51487,51488,51489,51490,51491,51492,51493,51494,51495,51496,51497,51498,51499,51500,51501,51502,51503,51504,51505,51506,51507,51508,51509,51510,51511,51512,51514,51515,51516,51517,51518,51519,51520,51521,51522,51523,51524,51525,51526,51527,51528,51529,51530,51531,51532,51533,51534,51535,51536,51537,51538,51539,51540,51541,51542,51543,51544,51545,51546,51547,51553,51554,51555,51556,51557,51558,51559,51560,51550,51549,51552,51551"]]]>