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

1. Technique review: the push jerk.

2. "Mainsite 7.28 (PVCF Edit)" Row 1000m Then Five rounds for time of 7 Push jerks 15 Pull-ups

Competitors: 155/108lbs, C2B pull-ups

CrossFitters: 135/95lbs, kipping pull-ups

Novices: 5-5-5-5-5 push jerks superset with 10 strict pull-ups (assistance as necessary). Then row 2k for time.

Staggered starts on the rowers at six minutes intervals. Power clean bar into position (novices can work out of the rack.) Cut-off is twenty-five minutes. Have fun!