Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 8 Odd minutes: 10 cossack squat (5/side, use box or bench for balance if necessary) Even minutes: 3 skin-the-cats (by instructor permission only) or 3 strict toes-to-bar

2. Technique review: the mid-foot strike

3. "All In Due Time" EOMOM 16 Odd minutes: AMRAP 30 seconds 10m shuttle runs Even minutes: AMRAP 30 seconds strict chin-ups

Competitors and CrossFitters: as rx'd, scaling the chin-ups as necessary. Use bands or rings to get at least 10 unbroken during the first round.

Novices: EOMOM 12, shuttle runs as capable, 5 pull-ups or ring rows on even minutes.

Score is total runs/total chin-ups. Chin-ups can be discontinuous, i.e., you can come off the bar to rest and then go back for more, as long as all reps are completed within the interval.

Have fun!