Wod:
Front Squat
5/5/5 (increase weight each set)
full rest

-then-

5 Rounds:
9 Deadlift (115/75)
6 Hang power Clean(115/75)
3 Overhead squat (115/75)

10 Minute Cut-Off

Scale 1:
(95/60)

Scale 2:
(70/45)

I will be doing scale 1

wod:
34 KB Swings (45lb)
34 Box Jump (20")
34 Goblet Squats (50lb)
34 Push Up’s
34 Sit Thru’s
34 Sit Up’s
34 Jumping Lunges
34 Goblet Squats (50lb)
34 Box Jumps (20")
34 KB Swings (45lb)

_Skills:
Press
Push Press
Step Up
Ring Rows

WOD:
10-8-6-4-2*
Press/Push Press
Ring Rows
*20 Step Ups b/w each round


Thoughts:
Again, good learning.  I am convinced that in every fitness endeavor, unless you are just unbelievably good (as in top 1% in the world) you should always be trying to improve what you are doing.  In working out it is usually better form and in golf it is trying to swing straight, etc etc.  I also believe that you should always have 1 or 2 "swing thoughts", no more, no less in order to effectively be improving.  What I mean is, while doing whatever, you should focus on 1 or 2 key things and making sure they happen until those become unconsciously done, otherwise known as "muscle memory".  If you focus on nothing, you will never improve, if you focus on too much (story of my bowling career) you will do none of them.

All this is to say, try to think of what your "cues" are.  I leave each workout in this class and write down, on paper, the "cues" that I need for that exercise to ensure good form.  This is the true key for me in taking this class, I want badly to improve my technique so I have to be thinking about it.

stolen from OneWorld

WOD:
20 Front Squats (155lb)
40 T2B or GHD Sit-ups
60 KB Swings (45lb)