Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: the hang muscle clean and the hang power clean. Your instructor will let you know which variation to use today. (10 min)

2. Hang power clean 3-3-2-2-2-1-1-1-1 Work your way up to the heaviest single you can handle today. (20 min)

2. "Rob Ford" Four individually timed rounds of Row 500m 50 Double-unders

If your double-unders are still developing, practice for two minutes after each row. Rest as necessary between efforts. You'll have a little under 30 minutes to complete the work.

Post your heaviest hang power clean and your fastest row/DU to the board.

4. With time remaining, do your November mobilizations!

REMEMBER! No 7:20 class in Hadley tonight. Instead we're hosting a Paleo Potluck, and concurrently, a meeting for all those interested in competing at the Crash B World Indoor Rowing Championship in February 2014. All are welcome!