kristengraceKristen C. was a little excited about her 2:53 "Grace".

1. Foam roll your lats for ten minutes.

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

3. "Le Contretemps" 10 Muscle-ups 25 GHD sit-ups 50 Double-unders 8 Muscle-ups 20 GHD sit-ups 40 Double-unders 6 Muscle-ups 15 GHD sit-ups 30 Double-unders 4 Muscle-ups 10 GHD sit-ups 20 Double-unders 2 Muscle-ups 5 GHD sit-ups 10 Double-unders

LIII: as rx'd. 15 minute cut-off. LII: GHD sit-ups or tuck crunches, muscle-ups, band-assisted muscle-ups or strict chin-ups (1:1), time delimited as follows:

1:30 of muscle-ups. If you get to 10 before time is up, move on to 1:30 of sit-ups. If you get to 25 before time is up, move on to 1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:15 of muscle-ups. If you get to 8 before time is up, move on to 1:15 of sit-ups. If you get to 20 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:00 of muscle-ups. If you get to 6 before time is up, move on to 1:00 of sit-ups. If you get to 15 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to :45 of muscle-ups. If you get to 4 before time is up, move on to :45 of sit-ups. If you get to 10 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :30 of muscle-ups. If you get to 2 before time is up, move on to :30 of sit-ups. If you get to 5 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, you’re done.

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many muscle-ups, sit-ups, and double-unders you got.

LI: time delimited double-under practice, butterfly sit-ups (no more than 10/round), ring rows (no more than 10/round)

4. With time remaining, May mobilizations. Have fun!