Sorry for the late post everyone. Just getting home from the newly formed 7 pm class.
SWOD: Push Press, 3 RM
Metcon: As many rounds as possible in 8 minutes:
-10 kettlebell swings (Men: 44-62 lbs, women: 26-44 lbs)
Use the highest weight you can that you can still keep up the intensity with the proper form.
Post weight and rounds to comments. cc