montesmarchthumbMonte from The River 93.9 stopped by today on his March to benefit The Food Bank of Western Massachusetts. We were honored! (Click for full-size image)

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

1. Review the movement standards for pull-ups, push-ups, sit-ups and squats.

2. "Barbara" For time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

Competitors: penalty of one calorie on the erg for each second over 27 minutes (capped at 100).

CrossFitters will do "Training Barbara": AMRAP in 30 seconds of pull-ups. If you complete 20, move on to... AMRAP in 40 seconds of push-ups. If you complete 30, move on to... AMRAP in 50 seconds of sit-ups. If you complete 40, move on to... AMRAP in 60 seconds of squats. If you complete 50, stop.

Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.

Novices: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.

3. With time remaining, do your November mobilizations.

Have fun!