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Dan F. all smiles before such a mighty pull!

Remember to do your ten minutes of pre-class dynamic flexibility work.

1. warm up D (two rounds at 15 reps)

2. warm up to 70% of deadlift 1rm

3. running prep

4. "Accroches-toi"

Every five minutes for 30 minutes (6 rounds):

  • 20 - 10m shuttle runs
  • 5 deadlifts
  • 10 pull-ups


LIII: 315/220 pound deadlifts and C2B pull-ups

LII: 225/155 pound deadlifts (or 70% of 1rm)

LI: 5 rounds NFT of 15 10m shuttle runs, 10 kb deadlifts, and 10 ring rows



New Year's Eve: last class at Noon (both Hadley and Northampton)
New Year's Day: one WOD at 1.00 p.m. in Northampton
Friday: regular schedule