ed2 Ed R. with fast feet during his toes to bar. (photo: Greg Saulmon)

Be sure to do your pre-class dynamic warm-up.

1. Ayn's shoulder stability series.

2. Warm-up D: Two rounds of Samson 10 sec/side and 15 reps of OH squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups, and dips. (Warm up will establish your scaling for the WOD).

3. “Johnny Thunders”


LIII: 30/24″ box, 70/53lbs kettlebell, swung American-style LII: 24/20″ box, 53/35lbs kettlebell, swung Russian- or American-style LI: 3 x 10 kettlebell swings, resting 60 sec between efforts. Then 10 rounds not for time of 3 burpees, 3 box jumps, 3 band-assisted chin-ups or ring rows.