Todd B. and his 240lbs press.
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. "Season of the Witch" Five rounds for time of 25 Calorie row 15 Sit-ups 5 Box jumps
Competitors: 25 cal, GHD sit-ups, 30/24" box CrossFitters: 20 cal, tuck crunches, 24/20" box jumps Novices: three rounds, 15 cal, butterfly sit-ups, scale box jump as appropripate
If necessary, work in teams and cycle through.
3. As a group, review mobilizations assigned for October.