CFQ

0700 Class
Intro to the Clean
Stick work, then practice with the Med Ball.

WOD
5rds of; 10 MBC/10 Burpees.

The clean is a highly athletic movement and is infinitely refinable. I am proud of all the athletes that were out this morning. Great progress for one half hour of instruction and Prac App.

1130 Class
Warm-up: Smokestack lap

10 Rounds for time of:
12 Burpees
12 Pull-ups

1215 Class
Warm-up: Smokestack lap

5 Rounds for time of:
12 Burpees
12 Pull-ups

OR

10 Rounds for time of:
6 Burpees
6 Pull-ups