Good luck to PVCF athlete, Jesse Mager! He's been getting ready for the Open all year long. Learn about his story by clicking  here!

Good luck to PVCF athlete, Jesse Mager! He's been getting ready for the Open all year long. Learn about his story by clicking here!

 

πŸ’™πŸ’™πŸ’™πŸ’™πŸ’«Viewing Party at 7.30 p.m.πŸ’«πŸ’™πŸ’™πŸ’™πŸ’™

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. Press 5RM
 
πŸ‘‰20 minutes to work up to a 5RM for the day

4. πŸŽˆπŸ€Έβ€β™€οΈβ€Have Fun!β€πŸ€Έβ€β™€οΈπŸŽˆ

AMRAP 15
15 Box Jumps 24/20”
12 WallBall 20/14
9  Shoulder to Overhead 135/93

LIII:as Rx’d
LII: 95/63 Shoulder to Overhead or scale weight as needed, Scale Wallball and box height as appropriate
LI: AMRAP 18
12 Box Step Ups or Jumps
9 Wallball
6 Push Press or Press
Rest 1:00

Have fun!

Comment