PVCF is a place of smiles! Here's PVCF athlete, Loren Davine getting stoked before a WOD!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 3 Rounds of:
- 3 clean deadlifts
- 3 clean pulls
- 3 clean high pulls
- 3 muscle cleans
- 3 tall power clean pull unders
- 3 power cleans (10 min)
2. Power clean
Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)
3. “Begin the Beguine” Three rounds for time of:
- Run 400m
- 21 Kettlebell swings
LIII: American swings @ 70/53lbs LII: American or Russian swings @ 53/35lbs or as appropriate LI: three rounds not for time of run or walk 400m 10 Russian swings
- Prowler Push 30m x 3 sets