PVCF's Friday Night Lights filled the Hadley gym with tremendous spirit, athleticism, and cheering! While we have many moments to share, here is one highlight: PVCF athlete, Katie Monahan's FIRST Bar Muscle Up!

 

Also! Feel free to check out Hadley's "The Morning After!" for another round of 17.2! Sunday at 10.00 a.m. for another chance at the Open WOD!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Running Prep

3. “Director’s Cut Nicole” Run 800m 30 Pull-ups Run 800m 25 Pull-ups Run 800m 20 Pull-ups Run 800m 15 Pull-ups

25 minute cut-off

LIII: as rx’d LII: sub banded pull-ups or ring rows. Start with the pull-up scale that you know you can maintain throughout the entire workout. Do not progressively scale. LI: AMRAP 20 Run 200m 10 Ring Rows Rest 2 minutes

4. Mobility:

Calf Smash 2:00/side Have fun!

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