Intro into the form and structue of KB. Then short 5min WOD, Swings x10, Press ups (push press ?) 5x's each arm.
2nd Class: Form and structure of bar work. squats, overhead press and push press, Push ups and pull ups
Then 5 min WOD: pull ups (rings) 5
push ups 7
box squats 9
total reps for me 7.75....only got 3 of the last 9 box squats.