buddybuddy_thumbAnother ridiculously fun Buddy WOD on Friday. Come join us next week at 6:10 more for action! (Click for full size photo)

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

2. "Sails of Charon" In teams of two, three rounds for time of 30 Power cleans 30 Push jerks 40 Pistols 40 Toes-to-bar

Partition reps as desired, divide work evenly.

LIII: 135/95lbs for power cleans and push jerks LII: 115/83lbs for power cleans and push jerks or push press. Not sure about the push jerk? Check this out: Teaching the Push Jerk LI: muscle cleans and strict press, weight scaled as appropropriate, no more than 30 reps in total for each exercise

3. May mobilizations. Have fun!