drcDoctor C.

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

1. Competitors and CrossFittters: not for time, but with some alacrity dispatch: 21 cal row 63 double-unders 15 cal row 45 double-unders 9 cal row 27 double-unders

then Warm-up F, four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.

Novices (and anyone else who needs to brush up): review elements of warm-up F and get clearance for push jerks. (10-15 min)

2. "PVCF Overhead Complex" Five rounds (not for time) 5 press, 5 push press, 5 push jerks. Each time you complete 15 reps without putting down the bar, go up in weight. Record heaviest weight at which you completed the complex.

If you're not cleared for push jerks, do two push presses.

3. Review, as a group, the mobilizations for January.

- Banded overhead distractions - Lacrosse ball shoulder smash and floss - Single-leg flexion w/ external rotation bias - Super couch stretch

Have fun!