Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Two rounds of deliberate practice: Choose one floor-to-shoulder exercise--muscle clean, power clean, squat clean--to work on for three minutes Choose one handstand progression exercise--pike hold, handstand against wall, free standing handstand--to work on for three minutes. Choose one kipping pull-up progression exercise--scapular pull-ups, kip swings, 4 stage kipping pull-up progression--to work on for three minutes. Do not attempt kipping pull-up progression unless you can do five strict pull-ups.

2. "Liz Lemon Liz Lemon" Every four minutes for 20 minutes: 15 Pull-ups 15 Sit-ups 60 Double-unders

If you finish before four minutes is up, rest.

LIII: GHD sit-ups LII: GHD sit-ups or band-resisted sit-ups (like this http://youtu.be/RbjyeCdBDgs but with feet anchored and no medicine ball. Band should reach highest tension when torso is vertical). Band-assisted strict pull-ups, piked ring rows, or ring rows. If your double-unders are still developing, work on them for the balance of the four minute interval. LI: 10 butterfly sit-ups, 8 ring rows

Have fun!

REMEMBER! Friday, July 4th: one WOD, 9am in Hadley. Sunday, July 6th: CrossFit Total at 10am in Northampton.