jilljonesJill B. and Jones M.

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

1. Warm-up A: 100 double-unders

2. Warm-up D: Two 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.

3. Technique review: jumping and landing mechanics.

4. "Lurong Paleo Challenge WOD #1" 21-18-15-12-9-6-3 reps for time of: Wall Balls Deadlifts Box Jumps

Competitors: 20/14lbs medicine ball, 115/75lbs deadlifts, 24/20" box jumps CrossFitters: 20/14lbs medicine ball, 105/65lbs deadlifts, 20/16" box jumps Novices: 10/6lbs medicine ball, 85/55lbs deadlifts, 16/12" box jumps

Competitor and CrossFitter difficulty are the equivalent of Lurong's specified Level 1 and Level 2. Novice level is their level 3; however, novices should scale as appropriate.

Scoring: Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second. A completed workout is 252 reps total. For example, if an thlete completed 240 reps in 18 minutes (leaving 12 uncompleted), his score would be 18:12.

Have fun!

NO 7:20 CLASS IN HADLEY ON WEDNESDAY. Dr. Laura Christoph will be giving a lecture on the Paleo diet. All PVCF members are welcome!