* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) 20 minute EMOTM:

Odd – 50m Kettlebell Front Rack Carry

Even – 50m Sled Drag

Load as heavy as possible, efforts should take you about 30-40 seconds.

2) 10 minute AMRAP:

12 Deadlifts 75/55

9 Front Squats 75/55

6 Shoulder-to-Overhead 75/55

Extra Work:

3) Kettlebell Overhead Carry: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=B6jQI8jtDls