CF Class WOD: Strength: Front squat 5×3 work should be completed be around 75-85% of max
Met-con: 15-12-9 reps for time of: Strict Pull-ups Thrusters, 135/95lbs – **use approximately 80-85% of weight used for Front Squats **If you have to use a band to do the strict pullups, that is preferable to using a kip.
KB Class WOD: Strength:
3 Second Pause Kettlebell Goblet Squat: 5×3
10 Minute AMRAP:
3x Dual KB Thrusters 6x Dual KB Swing 9x Push-Ups[gallery ids="42599,42600,42601,42602,42603,42604,42605,42606,42607,42608,42609,42610,42611,42613,42614,42615,42616,42617,42618,42619,42620,42621,42622,42623,42624,42625,42626,42627,42628,42629,42630,42631,42632,42633,42634,42635,42636,42637,42638"]]]>