scottyjYou'll be missed.

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

1. EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20

2. "Scotty J." Front squat 1-2-3-1-2-3-1-2-3 Russian-style kettlebell swings 6-9-12-6-9-12-6-9-12 Push press 1-2-3-1-2-3-1-2-3

Sequence is 1 front squat, 6 kb swings, 1 push press, 2 front squats, 9 kb swings, 2 push presses, etc. This workout is not for time, but move with some dispatch to complete it in around 30 minutes.

Competitors: front squat @ 80% IRM, kettlebell swings as desired (go heavy), push press @ 80% CrossFitters: front squat @ 70-80%, kettlebell swings as desired (go heavy), push press @ 70-80% Novices: work up to a challenging triple and then do two ladders of 1-2-3. (3-6-9 for kb swings)

New February mobilizations coming tomorrow. Have fun!