goofs"Tag Team FGB" was serious work.

Remember, classes today (Friday) are 8am and 6pm in Northampton, and 9am and 5pm in Hadley.

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

1. EMOM for twenty minutes, do a Turkish get-up.

2. "Tabata One Other Thing "

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are double-unders. There is no rest between exercises. Score is total pull-ups/total push-ups/total sit-ups/total double-unders.

Competitors and CrossFitters: as rx'd.

Novices: 3-4 pull-ups and push-ups per interval. 5 sit-ups per interval. Go nuts on the double-unders :)

Have fun!