jillandjonesJill B. and Jones.

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

1. Warm-up A: 100 double-unders (5 min)

2. Technique review: the handstand push-up.

3. "Team Sprint Diane" For time: Run 400m 42 Deadlifts 42 Handstand push-ups Run 400m 30 Deadlifts 30 Handstand push-ups Run 400m 18 Deadlifts 18 Handstand push-ups

Competitors: 225/150lbs deadlifts, HSPU to Abmat between 45/25lbs bumpers

CrossFitters: 225/150lbs deadlifts, HSPU to one Abmat

Novices: Run 400m, then three rounds of 5 deadlifts and 5 pike presses (or dumbbell presses). Run 400m, then two rounds of 5 deadlifts and 5 pike presses (or dumbbell presses). Run 400m, then one round of 5 deadlifts and 5 pike presses (or dumbbell presses). Rest as necessary between sets.

Teams of two. Run as a team. Divide reps evenly, but partition as desired. Round is complete when both athletes have completed assigned work.

With time remaining, MOBILIZE. Have fun!