1. Review, as a group, the elements of the pre-class dynamic warm-up. (12 min) 2. Run 800m (5 min)

3. 15-10-5 of muscle cleans and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean. (10 min)

4. "Tabatabatata (Means Be Worried [in Jest] for Your Life)"

Four intervals of :40 work, :20 rest of Box jumps Toes-to-bar Muscle cleans Bar facing burpees

Level III: 24/20" box, 115/83lbs muscle clean Level II: 24/20" box, 95/65lbs muscle clean, standard push-ups Level I: 8 reps per interval of work

It's BRING-A-BUDDY MONTH! Today at 6:10 in Hadley, bring anybody you think would enjoy a little taste of what we do. The Bring-a-Buddy WOD is the same as the one programmed above, except that your friend will be doing simplified versions of the movements (step-ups, push-ups, deadlifts, squat thrusts) during the 20 seconds you'll be resting. Have a blast!

Bring a Buddy_thumb