CF Class WOD:
Skill: Kettlebell High PullCoaching Point: This skill will help you to transition from your Russian Swing into the Snatch to get the KB overhead.
Met-Con: In teams of two, with only one partner working at any given time, and partners alternating each full round, comLet partners decide on an appropriate weight.
10 Renegade Rows 15 Slam Balls 20 Sit-ups
KB Class WOD: KB Clean & Jerk 3×3 (3 each arm for each set)
Power Swing 55/35 Dips Weighted step-ups (can use KB’s or DB’s as needed)[gallery ids="35836,35838,35840,35842,35844,35846,35848,35850,35852,35854,35856,35857,35858,35859,35860,35861,35862,35863,35864,35865,35866,35867,35868,35869,35870,35871,35872,35873,35874,35875,35877,35880,35881"]]]>