CF Class WOD:
Skill: Kettlebell High Pull
Coaching Point: This skill will help you to transition from your Russian Swing into the Snatch to get the KB overhead.
Met-Con: 21-15-9 Handstand Push-Ups Power Clean (135,95) GHD Sit-ups – be sure to scale if you haven’t been doing these regularly Front Squat (135,95) Ring Rows
KB Class WOD: 3x max rep push-ups with 2 minutes rest in between. Chest must hit deck, full extension in elbows. Can either do these on floor on toes or 8 holes from the bottom of the bolt on the rack.
10 Minute AMRAP:
10 KB Thrusters 15 Double Unders 20 Walking Lunges[gallery ids="35516,35517,35518,35519,35520,35521,35522,35523,35524,35525,35526,35527,35528,35529,35530,35531,35532,35533,35534,35535,35536,35537,35538,35539,35540,35541,35542,35543"]]]>