WODs for Tuesday 3/5/13

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

Coaching Point: Part 1: The Sit-up Part 2: The transition Part 3: Standing up

then:

12 minute AMRAP:

9 KB SDHP 70/55 12 Hand Release Push-Ups 15 Lateral Jumps over parallette

Maybe the best part of all the WOD Pix are the poses for today!!

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