Here's a little preview from the 17.1 album that's coming out on Monday!

Here are PVCF athletes, David and Theo Scott coaching each other through the first WOD of the Open!

Remember to submit your scores by 8 p.m. EST. Send those scores here!

 

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kips swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique Review: Building the Handstand Push-up (5 min)

3. “Nate” AMRAP 20:

  • 2 Muscle-ups
  • 4 Handstand push-ups
  • 8 Kettlebell swings 70/53lbs

LIII: as rx’d LII: If you don’t have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate. Sub box pike press, down pog pike press or DB press for HSPUs as needed. LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.

4. Cash-out:

  • 3x 1:00 hollow hold or bent knee hollow hold
  • 3x 1:00 superman hold

Have fun!

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