Congratulations to Coach Mael who came in 2nd in his weight class at the Bay State Games this past Sunday!

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

1. (10 minutes skill/warm-up/mobility/flexibility at discretion of instructor)

2. Five minutes deliberate practice of the three positions of the barbell back squat, 2/ “five in the hole”.

3. Back squat 2-2-2-2-2. Sets across.

4. “Wacky”

  • Row 1000m
  • 50 Wallballs 20/14lbs
  • 30 Toes-to-bar

Use staggered starts if necessary.

LIII: as rx’d, 9 minute cut-off


  • AMRAP 4 row for max distance
  • AMRAP 3 wall balls
  • AMRAP 2 hip and trunk flexion (hanging, straight leg) exercise of your choice: supine leg raise, hanging leg raise, strict toes-to-bar, kipping toes-to-bar)

LI: not for time: row 750m, 3 x 10 wallballs, 3 x 10 supine leg raises.

Have fun!