CF Class WOD: Skill: Wall Ball
Coaching Point: It is more important to pick a weight for the med ball that you can get the height just barely across the 10′ line. If you can’t make the line, lower the weight and focus on the height. Once you get the height, work on increasing your weight. If you are even 6″ above the line and are not at an Rx weight, then you need to increase your weight to make each and every rep a challenge.
Met-con: Three rounds for time of: 225/155 Deadlift, 15 reps 15 Handstand push-ups 15 Pull-ups 95/65 pound Thruster, 15 reps
KB Class WOD: Skill: Turkish Get-up Sit-up
Coaching Point: The TGU is a slow and methodical movement that takes a lot of control and stability from each and ever joint. Ever tried making and fist and putting your shoe on top of your fist instead of using a KB gripped in your hand? Give it a try and see how accurate your movements are. DON’T LET THE SHOE FALL OFF YOUR FIST!!
Power Swings Sit-ups
Cash-out 100 Double Unders
CFKids Class WOD:
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