NOTE! Holiday schedule today: 9am WOD in Hadley, 10:30am in Northampton. 6pm On-ramp in Noho is on! Dale, Nancy, Liz, and Rachel.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Technique review: the midfoot strike.
3. "Christian et Satine" In teams of two to four, four rounds for time of Row 500m Run 400m
Competitors: penalty of one burpee for every second over 16 minutes (team of two), 24 min (team of three), 32 min (team of four). CrossFitters: as rx'd. Novices: scale row and run as appropriate.