mollymacsm

Our PVCF Family ThrewDOWN with some party spirit and some incredible athleticism. What a spectacular event!!

For pictures from the event, check out our Facebook main page!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Three rounds not for time of 2 Turkish get-ups (alternating sides), 10 Russian swings (10 min)
2. Warm up weights and set up your stations. Work through stations. (10 min)
3. “WOD of the Living Dead”
  • 5 Deadlift 275/185
  • 10 HSPU
  • 10 Muscle-ups
  • 10 Deadlift 225/135
  • 20 Burpees
  • 20 Pull-ups
  • 20 Deadlift 185/95
  • 30 Push-ups
  • 30 Row 30 cal
  • 30 Deadlifts 135/65lbs
 
 
(If necessary, work in small groups and chase each other through the WOD. 25 min cut-off)
LIII: as written
LII: sub 2:1 horizontal ring rows for Muscle ups. Scale HSPU as appropriate. Deadlift weights as appropriate, but try to plan so you can reduce the weight in logical plate sequences.
LI: four rounds not for time of 10 deadlifts, 10 push-ups, 10 ring rows
 
 
4. Cash-out:
Accrue:
  • 1 min hollow hold
  • 1 min static hang
  • 1 min side plank right & left
(use multiple sets if necessary)
Have fun!