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.