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1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the mid-foot strike.

3. " WOD 050304" Four rounds for time of Run 400m 50 Squats

Competitors and CrossFitters: as rx'd. Novices: three rounds, 20 squats per round.

Teams of two. Teams run together and squat simultaneously. Score is time to completion for both teammates.

4. With time remaining, November mobilizations!

How CrossFit worked back in the day.

WOD demo from Chris Spealer and Zac Pine. Note their relatively crappy squats. Way back when, this was acceptable. Now it's not.