nohogroupSunday WOD in Northampton.

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 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. "Baz Luhrmann" Overhead squat 1-2-3-1-2-3-1-2-3 Dips 3-6-9-3-6-9-3-6-9 Deadlifts 1-2-3-1-2-3-1-2-3

Competitors: Overhead squats and deadlifts @ 80%. OHS can be taken from the rack. Dips can be ring dips or weighted dips.

CrossFitters: OHS and DL @ 70-80%. Ring dips or stationary bar dips, assistance as necessary.

Novices or anyone else that doesn't have a recent 1RM to base numbers on: work up to a heavy triple for OHS and DL, then do two ladders of 1-2-3.

This workout is not for time, but must be completed within 30 minutes. Have fun!