KB Class WOD: Skill: Handstand Holds
9-15-21-15-9x reps Power swings 70/55 Sledgehammer strikes/each side
CF Class WOD: Strength: OHS 3×3 85-90% of maxCoaching point: Be sure to focus on active shoulders in your Overhead Squats. Armpits facing forward cuing to have shoulders externally rotated as if you are pulling your shoulder blades down to the back pockets of your pants. Then pull up from the rib cage and push the bar up into the ceiling throughout the entire squat.
Met-Con: EMOTM for 12 minutes: scale as needed 1 Deadlift 315/205 3 Burpees 5 KB swings 70/55[gallery ids="37590,37591,37593,37594,37595,37596,37597,37598,37599,37600,37601,37602,37603,37604,37605,37606,37607,37608,37609,37610,37611,37612,37613,37614,37615,37616,37617"]]]>