Coach Perrin took this great shot of PVCF athlete, Steph Erickson going full-out and in-focus during today's WOD ๐Ÿ‘

Coach Perrin took this great shot of PVCF athlete, Steph Erickson going full-out and in-focus during today's WOD ๐Ÿ‘

 

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 cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Deadlift 1x5
Add 5# to last weekโ€™s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. โญโ€œDTโ€โญ
Five rounds for time of: 

12 Deadlifts
9 Hang power cleans
6 Push jerks
 
(12 minute cut-off)
LIII: 155/108lbs
LII: scale weight appropriately. 
LI: 5 rounds not for time of 6 deadlifts, 6 muscle cleans, 6 push press

Have fun!
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