CF Class WOD:
Strength:
Shoulder Press
3×5 – 75-85% of max
Met-Con:
Complete as many rounds as possible in 12 minutes of:
18 Box jumps, 24/20
15 Toes to bar
12 Pull-ups
KB Class WOD:
3 rounds of a 3 Minute AMRAP with 1 minute rest in between rounds
Alternating hands every round with Snatches and Jerks
Snatch, 3 reps
2 Hand Release, 4 reps
Power Swing, 5 reps
Jerks, 6 reps
55/35
CF Striking Class WOD:
Partner WOD
20 min AMRAP
Partner 1 run 400 m
While partner 1 is working, partner 2 is AMRAPing
1 tire flip
10 heavy bag combos (1-2-1-2)
5 kbs 55/35
10 slam ball
*when partner 1 gets back from the run, they pick up where partner 2 left off
Score is for total rounds.
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- KB Class Postings 10/4/12
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- CF Striking Class Postings 10/3/12
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- CF Class Postings 10/3/12
