CF Class WOD: Strength: Bench Press 3×5 – 75% of max
Met-con: As many rounds as possible in 6 minutes. Front squats** (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 35lb goblet squat with kb or db) 100 meter sprint
Starting with 2 squats the first round, do 4 squats the second, 6 squats the third. Keep adding two squats each round until the 6 minutes is up. *Women’s Rx **The weight must be cleaned from the floor every round.
KB Class WOD: Met-con: KB Sumo Deadlift High Pull/Sprint Ladder: 15 minute cap
1 KB Sumo Deadlift High-Pull 70/55 100m Sprint 2 SDHP 100m Sprint 3 SDHP 100m Sprint …etc…[gallery ids="39186,39187,39188,39189,39190,39191,39192,39193,39194,39195,39196,39197,39198,39199,39200,39201,39202,39203,39204,39205,39206,39207,39208,39209,39210,39211,39212,39213,39214,39215,39216,39217,39218,39219,39220,39221"]]]>