CF Class WOD: Strength: Overhead Squat 6×2 90-95% of max
Coaching point: Be sure to focus on active shoulders in your Overhead Squats. Armpits facing forward cuing to have shoulders externally rotated as if they 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: For Time: 50 double unders (Intermediate: 150 singles, Novice: 100 singles) 50 kettlebell swings (Advanced: 55lb, Intermediate: 35lb, Novice: 25lb) 50 double unders
KB Class WOD: 10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High-pulls 70/55 Russian KB SwingsCoaching points: Make sure the arms are relaxed in the Russian Swing. No stress on the shoulders. Weight rises because of your hip drive. [gallery ids="34754,34755,34756,34757,34758,34759,34760,34761,34762,34763,34764,34765,34766,34767,34768,34769,34770,34771,34772,34773,34774,34775,34776,34777,34778,34779,34780,34781,34782,34783,34784"]]]>