Gary2Gary W. (who runs to and from class every day!)

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. Technique review: the overhead squat–is it for you? Overhead support. 3 position drills and “Five in the hole”. The snatch push press.

2. CrossFit Open WOD 11.4 AMRAP 20 40 Bar-facing burpees 20 Overhead squats 10 Muscle-ups

LIII: overhead squats @ 120/83lbs LII: overhead squats or front squats as appropriate. Muscle-ups, band-assisted muscle-ups, or 2:1 pull-ups. LI: Four rounds not for time: 8 burpees, 8 overhead or front squats, 8 ring rows.

Have fun!