jonandmegJon and Meg after the 5k. Look how much fun Jon had!

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

1. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, 3 tall muscle snatch, 3 snatch pull-unders, 3 positions snatch. If you can’t catch the bar at the bottom of a well-organized overhead squat, power snatch, make sure your position is correct, and then descend. (5 min)

2. Overhead squat 1-1-1-1-1-1-1-1-1-1*. Ten reps to find your heaviest single for the day. (15 min)

*If you don't have the mobility to overhead squat, front squat. If you can't front squat, do squat therapy™.

3. "Nancy"

Competitors: Five rounds of Run 400m, 15 overhead squats 95/65lbs. 5 burpee penalty for every ten seconds past 13:00 at completion. Athletes must declare themselves as going competitor level before WOD begins.

CrossFitters: Five rounds of 3 min AMRAP of run 400, max OH squats 95/65lbs (or 60% of your 1RM, whichever is lower). If you finish 15 squats before three minutes is up, head out on your next run, trying to stay ahead of the clock. When a given three minute round is over, write down how many squats you got and move out. Again, if you don't have the mobility to overhead squat, but have the experience to move some weight, do front squats.

Novices: "Training-wheels Nancy". Four rounds of run 400, 5 hands-overhead wall squats. Slow and controlled, hold for 5 seconds at bottom.

With time remaining, do your September mobilizations. Have fun!