We're reissuing our classic "Drink the Kool-Aid" t-shirt. See Ryan for details.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. 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. (5 min)
3. Deadlift 3-2-2-2-1-1-1-1. Start your triple @ 70% of your 1RM and then work your way up to the heaviest single you can manage today. (20 min)
4. "Okay, Eris" Three cycles of AMRAP 1 Double-unders AMRAP 1 Deadlifts @ 60% of your heavy DL single AMRAP 1 Squat thrusts Rest one minute
Competitors and CrossFitters: as rx'd
Novices: three rounds not for time of 2 min double-under practice, 2 x 5 deadlifts, resting 30-60 seconds between sets.
With time remaining, foam roll party. Have fun!