marasCongratulations Mara S. on your first unassisted strict pull-up!

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

1. If you know your way around warm-up G, do four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (5 min)

Otherwise, drill floor position, hang, pockets, muscle snatch. Those who can demonstrate competence with the muscle snatch AND a good overhead squat can move on to power snatches. (10 min)

2. Competitors: take 10 minutes to work your way up to a challenging double. Then, every OTHER minute on the minute for 10 minutes, muscle snatch x 2.

CrossFitters and Novices: 15 minutes of muscle snatch practice, working up to your best double for the day. NOTE: if your instructor determines that you do not have the shoulder flexibility to snatch, do muscle CLEANS instead.

3. "Lurong Paleo Challenge WOD #1" 21-18-15-12-9-6-3 reps for time of: Wall Balls Deadlifts Box Jumps

Competitors: 20/14lbs medicine ball, 115/75lbs deadlifts, 24/20" box jumps CrossFitters: 20/14lbs medicine ball, 105/65lbs deadlifts, 20/16" box jumps Novices: 10/6lbs medicine ball, 85/55lbs deadlifts, 16/12" box jumps

Competitor and CrossFitter difficulty are the equivalent of Lurong's specified Level 1 and Level 2. Novice level is their level 3; however, novices should scale as appropriate.

Scoring: Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second. A completed workout is 252 reps total. For example, if an thlete completed 240 reps in 18 minutes (leaving 12 uncompleted), his score would be 18:12.

This is a repeat of a workout we originally did on 9/18. Compare today's results--have you improved?

Also: Attention Crash B contenders! We'll have our first meeting concurrent with the Paleo Potluck this Wednesday @ 7:20pm. All interested in erging 2k in the world's largest indoor rowing event are welcome!