CF Class WOD: Strength: Deadlift 5,3,2 reps
5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max
3 min rnds for each of the following: continuous running clock 200m Run, as many Pull-Ups as possible in remaining time 200m Run, as many Push-Ups as possible in remaining time 200m Run, as many Abmat Sit-ups as possible in remaining time 200m Run, as many Air squats as possible in remaining time
KB Class WOD: KB Strong Cycle 4 minute Snatch Test: Should be heavy. **KBellers can work on 1 armed swings or high pull
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:
200m run 15R/15L One arm KBdeadlift touch bell on the outside of foot 30 Abmat Sit-ups 30 Power Swings[gallery ids="37983,37984,37985,37986,37987,37988,37989,37990,37991,37992,37993,37994,37995,37996,37997,37998,37999,38000,38001,38002,38003,38004,38005,38006,38007,38008,38009,38010,38011,38012,38013,38016,38017,38018"]]]>