CF Class WOD:
Strength: 1 armed KB or Dumbbell Military Press 3×3 85-90% of max Strict Press – no legs! Met-Con: Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips
KB Class WOD:
Skill: KB High Pull
This skill will help you to transition from your Russian Swing into the Snatch to get the KB overhead.
On the 2 minute for 10 minutes:
10 Power Swings 10 Kettlebell Snatches 5/5 10 Burpees
Finish each round on the 2 minute mark. If you complete the round in 1:30, you’ll have a 30 second rest.[gallery ids="36485,36486,36487,36488,36489,36490,36491,36492,36493,36494,36495,36496,36497,36498,36499,36500,36501"]]]>