The PR Bell rang off the hook this week! Here's PVCF athlete, Carl PR'ing on his power clean (which was his THIRD PR of the week, by the way!).


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!