PVCF athlete, Ananda Wilson is ready! 3, 2, 1...Go!


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 kip 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: 5 positions of the thruster (5 min)
3. Warm up pull-ups and thruster weight. (10 min)
4.Toppin and Kelly
In teams of two, AMRAP 20 of
  • 10 Thrusters
  • 10 Pull-ups
Athlete A starts out doing reps while Athlete B runs 400m on B’s return, A heads out, and B picks up exactly where A left off.
LIII: thrusters @ 95/65lbs
LII: db or barbell thrusters as appropriate, 65/33lbs, pull-ups as appropriate
LI: five rounds not for time of 8 thrusters, 8 ring rows, run 200m
Have fun and cheers to Kate and Coach Ayn!