Get ready for some great work at PVCF!


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

1. Warm-up A: 100 double-unders

2. Three rounds not for time of 10 kip swings, 10 paralette shoot-thrus, 10 sec hold in AS 3

3. "Sid and Nancy in the Chelsea Hotel" In teams of two, AMRAP in 30 minutes of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

One athlete works at a time. Athletes switch work/rest when round is complete. Scale movements as appropriate. Score is total rounds accrued by team.

LIII: as rxd LII: scale to assisted push-ups/pull-ups as needed LI: work for twenty minutes




Have fun!