CFD is going to the NC State Fair on October 22nd!  Check it out!

WOD

Strength:
Push Press
3-3-3-1-1-1
Start around 80% and work up to 1RM for the day

Metcon:
5 rounds
10 Walking Rack Lunges (135/95) – video
15 Pullups
10 Renagade Rows (40/30)