Major firing of the posterior chain for our CFitters today with their back squats and then right into box jumps and back extensions. But that’s an everyday occurrence for our KBellers as it’s the posterior chain engaging for every rep of a swing. Our KBellers can show you how it’s done, RIGHT!!
CF Class WOD: Strength: High Bar Back Squat 3×5 75-85% of max
Met-Con: As many rounds as possible in 8 minutes of: 15 Box Jump – 20 in 15 ABMAT Sit-ups 15 Back Extensions
KB Class WOD: EMOM for 3 minutes, 3 Dual KB Cleans 5 push-ups
1 minute rest 3 total rounds move up in load for the clean each round
then: Tabata KB SDHP 70/55[gallery orderby="post_date"]]]>