lorendsm

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

  • 2-2-2-1-1-1.

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

4. Cash-out:

  • Prowler Push 30m x 3 sets

 

 

 

Have fun!