gerry Congratulations to baseball Coach Gerry O'Malley who just raised $20,000 for the Jimmy Fund with his team! On Saturday, he and his players are going to the Dana Farber Cancer Institute to see where the funds go, and then they'll head over to Fenway Park to see the Red Sox!


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

1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 2. "The Lactic Acid Trip"

In teams of 6, for 30 seconds:

  • 20 second high/low max effort prowler push
  • 10 second transition
  • 30 second max rep muscle cleans
  • Rest 5 minutes

Repeat for a total of five rounds Only one person from each team works each minute, the others rest. Score is total muscle cleans.

LIII: muscle cleans @ 115/83# LII: muscle cleans @ 95/63# LI: 5 rounds, not for time: run 200m, 15 muscle cleans, and 3 minutes rest


Have fun!