We figured we would share the wealth as our KBellers have been enduring multiple part WODs so today our CFitters had to hit it hard with a strength component and then a metcon. Are you a “Buccaneer”?
CF Class WOD: 1. Overhead Squat 5 x 3 (5 sets of 3 reps of the same weight)
2. ” Buccaneer “ 3 Rounds for max reps in 1 minute of: Kettlebell Swings (53,35) Box Jumps ( 24, 20) Toes To Bar Jumping Lunges No rest between rounds
KB Class WOD: As many rounds as possible in 12 mins of: 6 Kettlebell Cleans Right Arm 6 Kettlebell Cleans Left Arm 6 Burpees[gallery orderby="post_date"]]]>