Got your zombie set-up for the deadlift?

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

1. Bench press 5-4-3-2-1

2. Technique review: building the ring dip. Parallette dips, box dips, bar dips, ring dips. Which is right for you? (5 min)

3. WOD practice: ring dips 21-15-9, rest one minute between sets. (Which benchmark WOD features 21-15-9 ring dips?) (5 min)

4. "Tabata Boogie"

A Tabata mash-up of:

  • Tabata front squat
  • Tabata straight-arm plank  (8 min)

16 intervals of 20 seconds work/10 seconds rest, alternating exercises on each interval. DO NOT drop empty bars. Thank you!

LIII: 65/45lbs

LII: 45/33lbs or Dumbbell squats as appropriate.

LI: 8 rounds not for time of 5 front or dumbbell squats, 30 seconds plank.

Have fun!