masterscl

At the 2016 Northeast Masters Classic! Great job, Joshua, Chris, Jesse and Ayn!

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. “Newton” For time:

  • Row 1000m

then immediately into 7 rounds of:

  • 10 Ring dips
  • 10 C2B Pull-ups
  • 10 Pistols (alternating)
  • Then immediately into
  • Row 1000m

Use staggered starts if necessary (25 min cut off)

LIII: as written LII: dips as appropriate, pull-ups as appropriate, single-leg squats as appropriate. Scale appropriately in order to ensure you complete all the work under the time cap! LI: row 500m, then six rounds of 5 box dips, 5 ring rows, 10 walking lunges, row 500m, not for time

3. Cash-out: EOMOM 12

  • Even: 1-2 turkish get-ups
  • Odd: 1-2/per side Kettlebell windmills

Have fun!