lytlesThe Lytle-Rich's: Eve, Roz, Kathy, and Curtis. Not pictured, but PVCF active: Annie. We've got the whole clan!

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

1. Kelly Starrett’s three-level air squat test (if you’re playing along at home, it’s described on pages 77-78 of “Becoming a Supple Leopard”)

2. Strength Cycle Week 5, Day A7: Back squat 3 x 5. Add 10/5lbs to last Monday's weight. Press 3 x 5. Add 5/2.5lbs to last Monday's weight.

3. "Nancy"

LIII: Five rounds of Run 400m, 15 overhead squats 95/65lbs. 5 burpee penalty for every ten seconds past 13:00 at completion. Athletes must declare themselves as going LIII before WOD begins.

LII: Five rounds of 3 min AMRAP of run 400, max OH squats 95/65lbs (or 60% of your 1RM, whichever is lower). If you finish 15 squats before three minutes is up, head out on your next run, trying to stay ahead of the clock. When a given three minute round is over, write down how many squats you got and move out. If you don't have the mobility to overhead squat, do front squats.

LI: "Training-wheels Nancy". Four rounds of run 400, 5 hands-overhead wall squats. Slow and controlled, hold for 5 seconds at bottom.

With time remaining, do your May mobilizations. Have fun!

PLUS!! At 6:10, it's Buddy WOD II.

Bring a Buddy_thumb

"Sisyphussified (Buddy WOD ed.)"

Athletes will be divided into two teams.

Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise (pull-ups, push-ups, sit-ups, and wall balls). When the tire has traveled 100′, teams switch. Each team flips the tire eight times. Team with highest total of reps wins.