While it's not necessarily a big part of Friday's class programming, it's likely the movement we'll get the most questions about - so here's a good (and short) video explaining what we're looking for during this FOR QUALITY piece during class.

WOD For 06-08-18:

3 Rounds For Quality:

10 Barbell Upright Rows

0:30 sec Medicine Ball (Bottom Position) Squat Hold

40ft Kettlebell Bear Crawl


Most should use an empty barbell or very light weight for the upright rows (here's a hint: if you can't do strict handstand push-ups, or aren't very good at them, then go light and focus on doing this correctly in oder to address what's likely holding you back in overhead pressing movements).

The squat hold should be "on tension" and not relaxed.

Take your time on the KB bear crawl if needed, focusing on your body position relative to the KB and how best to use your position to advance the object (and watch the video above!).




4 Rounds For Max Reps (0:45 sec work / 0:15 rest between movements):

Medicine Ball Cleans @ 20/14 lbs

Single Dumbbell Hang Clean-to-Overhead @ 50/35 lbs

Overhead Walking Lunges w/Plate @ 45/35 lbs

(Rest 1:15)


Switch sides whenever you like on the dumbbell.