superheroesSarah L. and Jessica S.

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

1. Practice Turkish get-ups for 15 minutes.

2. “Tractor Beam”

Competitors: Five rounds for time of 10 weighted chin-ups (35/15) and 60 double-unders.

CrossFitters: Five rounds for time of 10 chin-ups (20lbs/strict) and 60 double-unders. If your double-unders are still developing, practice double-unders for two minutes each round.

15 minute cut-off.

Novices: Six rounds not for time of 5 chin-ups (assistance as necessary) and 90 seconds of double-under practice.

3. Mobilizations for November * "T-spine Overhead Smash with Extension Bias" (If you're playing along at home, pg 239 in "Becoming a Supple Leopard") * "Triceps Extension Smash w/ Barbell" (pg 277) * "Barbell Quad Smash" (pg 326) * "Olympic Wall Squat w/ External Rotation" (pg 312)

Have fun!