seth Seth B. is always ready to do work when he has his lucky hat on!

Remember to do your pre-class dynamic warm-up.

1. EOMOM 10

  • Odd minutes: 10 super pilates w/ band (5 on each leg)
  • Even minutes: 6 cossack stretch (3 on each leg)

2. Technique review: Front rack barbell lunge

3. Run prep

4. “$eattle Bootie $hake”

  • Run one mile
  • 42 Front rack barbell lunges (alternate legs)
  • 21 Pull-ups
  • 30 Front rack barbell lunges (alternate legs)
  • 15 Pull-ups
  • 18 Front rack barbell lunges (alternate legs)
  • 9 Pull-ups
  • Run one mile

LIII: lunges @ 135/95lbs

LII: lunges @ 115/83lbs

LI: run 800m, 30-20-10 walking lunges (alternating), 15-10-5 ring rows

Have fun!

THIS SATURDAY AT 10.00 a.m. IN HADLEY! LILY'S FUND WOD!

AND THIS SUNDAY: WATCH THE CROSSFIT GAMES WITH YOUR PVCF FAMILY! CLICK HERE FOR MORE DETAILS!

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