CF Class WOD: Strength: Deadlift 5,3,2 reps 5 reps should be done around 75% of your max, 3 reps around 85% of your max, and 2 reps around 95% of your max
Met-Con: Headbutt AMRAP 10: 6 Deadlifts (225,155) 6 HSPU
KB Class WOD: Strength:
KB Strong Cycle 4 minute Clean and Jerk Test: Should be heavy.
One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.
Met-Con: 3 rounds Run 200 meters 10x Dual KB sumo deadlift 70/55 10x/arm KB Windmill (35/25) 50m Farmer walk (can use KB’s or DB’s)[gallery ids="38929,38930,38961,38932,38935,38931,38933,38934,38936,38937,38938,38939,38940,38941,38942,38943,38944,38945,38950,38947,38951,38946,38948,38949,38952,38953,38954,38955,38956,38957,38959,38958,38960"]]]>