Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Elements of the yeti complex.
2. "Bigfoot and Wildboy" In teams of two, Run one mile Rest two minutes 16 rounds of run 100m, 2 muscle-ups, 1 yeti complex: deadlift, hang power clean, front squat, push press, barbell-behind-the-neck box step-ups L&R, push jerk Rest two minutes 50 Burpees
Run the mile together, chase each other through the rounds, and divide the burpees evenly.
LIII: 135/95lbs, 16" step-up LII: 95/65lbs, 12" step-up, 4 pull-ups and 4 dips for muscle-ups LI: run 800m, six rounds not for time of run 100m, 4 dips, 4 ring rows, 4 back squats
Don't forget!! Double-under clinic Saturday morning at 9am in Hadley!