danDan L. focused and ready to row!

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

1. EOMOM 10 Even minutes: 2 Wallwalks Odd minutes: 10 L-sit knee extensions

2. Technique review: the barbell thruster--is it for you? Barbell thruster vs. dumbbell thruster. Five positions of the thruster. Cycling thrusters at high speed.

3. “Jackie” For time: Row 1000m 50 Thrusters (45/33lbs) 30 Pull-ups

LIII: as rx’d LII: DB or BB thrusters as appropriate, time delimited as follows:

AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!

LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups

4. Review, as a group, the November mobilizations.

Have fun!