akatieback Katie rowing amidst a storm of burpees, rock and roll, and kettlebell swings!

 

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

1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.

2. Technique review: the overhead squat.

Should you overhead squat? Take the Hands-overhead Wall Squat test to find out! Three positions of the overhead squat. Strategies for getting the barbell into positions for overhead squats.

2. “Moe Howard”

  • 30 Chest­to­Bar Pull­Ups
  • 400m Run
  • 15 Overhead Squats
  • 800m Run
  • 15 Overhead Squats
  • 400m Run
  • 30 Chest­to­Bar Pull­Ups

LIII: OHS @ 135/95lbs LII: OHS or front squats as appropriate, 60% 1RM, pull-ups as appropriate LI: three rounds not for time of run 400m, 10 overhead squats, 10 pull-ups

 

Have fun!

 

AND! PVCF Sweatshirts are in!

They are currently available in Hadley and will arrive in Northampton on Wednesday by Noon.  Also, new long sleeve t-shirts should also be arriving soon!!