KB Class WOD: 3 rounds 15x Push-ups – chest to deck or from barbell placed 8 holes from bottom of the rack. 30x KB sumo deadlift high pull 70/55 Row 15 calories 30x Russian KB swings 70/55
CF Class WOD: Strength: Weighted Stationary Dips or Negatives if unable to do Dips 4×8
Coaching Point: Note elbow pits forward to externally rotate the arm for good shoulder position. ROM: Shoulders below elbows and then up to full extension of the elbows. For a negative dip, jump into the starting position, hold at the top and then slowly yourself back down.
Met-Con: 4 Rounds for max reps of: 30 second AMRAP Mountain Climbers (if you are doing 13.4 on Friday) or Hang Power Cleans (135/95 or 55%) 30 seconds rest 30 second AMRAP Air Squats 30 seconds rest 30 second AMRAP Double-Unders 30 seconds rest[gallery ids="36234,36235,36236,36237,36238,36239,36240,36241,36242,36243,36244,36245,36246,36247,36248,36249,36250,36251,36252,36253,36254,36255"]]]>