What a fun day for a Birthday! Here's to our own, Gabby Washburn, the Director of PVCF's Billing, and a phenomenal athlete, friend, and workout cheerleader!

What a fun day for a Birthday! Here's to our own, Gabby Washburn, the Director of PVCF's Billing, and a phenomenal athlete, friend, and workout cheerleader!

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Deadlift

3-3-3-2-2-2

Twenty minutes to take six sets to work up to a heavy set of 2 for the day.

3. Warm-up: Deadlift weight

4. ”Diane”
21-15-9
reps for time of

Deadlifts 225/153
Handstand Push-ups

LIII: as rx’d
LII: deadlifts @ 60% of 1RM (up to 225/150lbs). Sub Pike Press, down dog pike press or DB press as appropriate.
Structured as follows: AMRAP :75 deadlifts. If you get to 21 before time is up, move on to… AMRAP :75s HSPU. If you get to 21 before time is up, move on to…
AMRAP :60s deadlifts. If you get to 15 before time is up, move on to…
AMRAP :60s HSPU. If you get to 15 before time is up, move on to…
AMRAP :45s deadlifts. If you get to 9 before time is up, move on to…
AMRAP :45s HSPU. If you get to 15 before time is up, stop and note your time.
LI: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

5. Cash-out:
EMOM 10

Even:30-40m Heavy Farmers Carry
Odd: 12-16 GHD Russian Twist or Russian Twist

Have fun!

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