Here's to loving thrusters as much as PVCF athlete, Sharon Dion!

Here's to loving thrusters as much as PVCF athlete, Sharon Dion!

 
 Sunday: 8.00 a.m., 12.00 p.m. WOD classes and Open Gym from 12.00-1.30 p.m.

Sunday: 8.00 a.m., 12.00 p.m. WOD classes and Open Gym from 12.00-1.30 p.m.

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

1. Warm-up: 15-10-5 Not for time of:
Thrusters with empty bar
Ring Rows
X3 Double Unders

2. Thruster
5-4-3-2-1

3. ๐Ÿ†โ€Crossfit Open WOD 15.3โ€๐Ÿ†
AMRAP 14
7 Ring Muscle-ups
50 Wallball 20/14
100 Double-unders

LIII: as Rxโ€™d
LII : AMRAP 14
14 Dips
14 Strict Chin-ups
50 wall-ball shots
3 minute Double Under Practice

LI: AMRAP 14
7 Parallette Dips
7 Ring Rows
20 Wallballs
2:00 Double Under Practice
Rest as needed


Have fun!
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