CF Class WOD: Skill: Tall Clean
Coaching Point: Tall Clean – focuses on the active shoulder shrug after the triple extension of the ankles knees and hips and then the drop under the bar. Start with flat feet – use pvc to light weight. As you get comfortable, work towards dropping all the way into the squat.
Met-Con: For Time: 30 Box Jumps 24/20
30 Kettlebell Swings 55/35 30 Goblet Squats 55/35 30 Medicine Ball Sit-Ups 20/14 30 Wall Balls 20/14 Every Minute on the Minute Complete 4 Burpees
KB Class WOD: Turkish Get-Up 2-2-2-2
12 minute AMRAP:
9 KB SDHP 70/55 12 Hand Release Push-Ups 15 Lateral Jumps over parallette