KB Class WOD: 10/10, 8/8, 6/6, 4/4, 2/2 reps of: 35/25lbs
Turkish Get-Ups 1 arm Kettlebell swings One Arm Overhead Squats
CF Class WOD: Strength: Low Bar Back Squat 6×2 90-95% of your max
Coaching Point: the bar is moved down to sit on the rear deltoids and across the spine of the scapula. In this position, the lifter must incline his torso more forward in order to keep the bar over the mid-foot.
Met-Con: On the 2:00 Minute for 10 minutes 10 Wall Ball (20,14) 10 KB Swing (55,35) 10 Burpees
CFKids Class WOD:
Skill – planks with plank games