noho5kthumbClick for full size.

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

1. In no particular order (and not for time, but you've got 15 minutes to complete):

15-10-5 of calorie row and GHD sit-ups 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups 15-10-5 of muscle cleans w/ empty barbell and ring dips

2. Technique review: the forefoot strike.

3. Run 5k

Hadley: regular route.

Northampton: Go right when you leave the gym and run down Easthampton Rd Turn right onto Earle St Turn left onto Grove St Turn right onto Chapel St, which turns into West St Right onto Elm St Right onto South St Return to gym

Traffic is usually pretty light at the intersection of Earle and Grove Sts; nevertheless be extra cautious when crossing Earle.

This may be the last 5k we do before December's Hot Chocolate run, so get out there and early the early fall weather. Have fun!