Have you heard about PVCF's Youth Strength and Conditioning Program? For more information on Summer Sessions, click here!



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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Technique review: should you do the barbell thruster? Dumbell thrusters. 5 positions of the barbell thruster.

3. Warm up for WOD and run prep (10 min)

4. “franK” In teams of two:

  • Run one mile
  • 21-15-9 thrusters and pull-ups
  • Run one mile

25 min cut-off

Teams run together, then start on opposite exercises, switching when both have completed the work for that round.

LIII: thrusters @ 95/65lbs LII: thrusters @ 50% 1RM, pull-ups as appropriate LI: not for time, run 800m, 3 x 5 thrusters, 3 x 5 pull-ups, 2 x 5 thrusters, 2 x 5 pull-ups, 1 x 5 thrusters, 1 x 5 pull-ups, run 800m

Have fun!