Here's PVCF athlete, Jack Morse. Jack is a champion every time he steps in the boat, with so many victories we could devote an entire fan page to his triumphant moments. He's getting ready for a triathlon after cycling through Italy in August! Thank you for sharing your fire with us, Jack!

Here's PVCF athlete, Jack Morse. Jack is a champion every time he steps in the boat, with so many victories we could devote an entire fan page to his triumphant moments. He's getting ready for a triathlon after cycling through Italy in August! Thank you for sharing your fire with us, Jack!

 

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

1. Warm-up: Three Rounds not for time of: 
5/side Cossack Squat, 5/side Single leg RDL, 10 Russian Kettlebell swings, 10 Ring Rows (10 min)

2. Deadlift
5-5-5-3-3-3

Twenty minutes to work up to a heavy triple for the day.

3. “Christine”
3 Rounds for time:
500m Row
12 Deadlifts 225/153
21 Box Jumps 20”

(15 minute cut-off)

LIII: as Rx’d
LII: scale Deadlift weight and box height as appropriate
LI: 3 rounds of:
Row 500m
6 Deadlifts
12 Box Jumps

4. Cash-out:

EMOM 8
Even: 12-14 Russian Twist or GHD Russian Twist
Odd:5/side Weighted Box Step Up

Have fun!

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