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

WOD

Strength:
Hang Snatch
3-3-3-1-1-1
Start around 60% and work up to 85% 1RM by the last set

Metcon:
Minutes 0-5
4min AMRAP/1min Rest
4 Burpees
6 Pull-Ups
12 KB Swings (70/53)
Minutes 5-10
500m Row (MAX EFFORT)
Minutes 10-15
4min AMRAP/1min Rest
10 Goblet Squats (70/53)
10 Push Ups
20 Double Unders
Minutes 15-20
500m Row (MAX EFFORT)