Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Run 800m (5 min)

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings (concentrate on position: hollow-->superman). Accrue one minute of L-sit in three 20 second efforts.

3. Weighted pull-ups or chin-ups 3-2-2-2-1-1-1-1. Work up to the heaviest weight you can handle for one rep. If your pull-ups are still developing, try doing piked ring rows w/ your feet on a box, five sets for max reps.

4. "Zero Dark Hurty" Four rounds for time of 50 Air squats 7 Muscle-ups

LIII: as rx'd LII: muscle-ups or band-assisted mucle-ups as appropriate, or 14 strict chin-ups/ round. Band assistance okay. LI: four rounds not for time of 10-15 air squats, 10 ring rows

Have fun!

DON'T FORGET! TONIGHT AT 6:30PM IN HADLEY!

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