megandjillMeg and Jill.

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 shoot-the-duck 5sec/side. Accrue one minute of L-sit in three 20 second efforts.

If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then shoot-the-ducks/pistol stretch. Then join the group for L-sits/tuck sits.

2. Technique review: the bench press

3. "Hagelian (sic) Dialectics" In teams of two, eight cycles of AMRAP in four minutes of 40/30 calorie row 20 Bench press 135/75lbs

Competitors and CrossFitters: 40/30 calories, 135/75lbs bench press Novices: 25/15 calories, 10 bench presses w/ empty barbell

Teammates alternate efforts, so each does 4 four minute efforts. One minute transition.

With time remaining, do your August mobilizations. Have fun!