WODs for Tuesday 9/24/13

CF Class WOD: Strength: 1 armed Military Press 3×3 85-90% of max

Strict Press – no legs!

Met-con: 3RFT: 5 HSPU 10 Taters (70/55) 15 Burpees Run 400m

KB Class WOD: Strength: Strength: Barbell Shoulder Press 3×3 85-95% of max

Met-con: 21-15-9 Burpee American KB Swing (55/35) 400 meter run after each round

CFKids Class WOD: Skill: strict press WOD: Max handstand hold on wall then: 90 sec at each station x2 row slam ball push ups

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