CFFM Strength WOD:
Kettlebell/Dumbbell Combinations
Snatch > Windmill > Turkish Get Up
3, 3, 3, 3, 3, 3
Work up to as heavy a weight you can manage without setting the KB or DB down between reps
*Balance work: Stability ball 4-pt/2-pt/1-pt progression
CFFB SWOD:
(A) Squat 3x5 add 5lbs, Press 3x5 add 5lbs
(C) OHS 5x1, Press 5x5
CFFB DWOD:
4 rds for time of
Sprint 200-Meters
5 Hang Power Cleans @ 185lbs
Rest exactly 1-min. between rds
