SMILE! The PVCF Halloween Throwdown is almost here!

SMILE! The PVCF Halloween Throwdown is almost here!

 

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

1. Warm-up: 3 Rounds of 5 Prying Goblet Squats (pause at bottom of squat and pry open hips each rep), 5/side Cossack Squats, 5 Power Cleans with Empty Bar, 3 Inchworms
(10 minutes)

2. Back Squat 5RM
 
20 minutes to work up to a 5RM for the day

4. 😍”Have Fun!”😍
AMRAP 18
15 Box Jumps 24/20”
12 WallBall 20/14
9  Power Cleans 135/93

LIII:as Rx’d
LII: 95/63 Power Clean or scale weight as needed, Scale Wallball and box height as appropriate
LI: AMRAP 18
12 Box Step Ups or Jumps
9 Wallball
6 Muscle Cleans
Rest 1:00

Have fun!

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