REMINDER! There is no 10am WOD--Open Gym from 10-1pm. However, PVCF athlete Kiren Chauhan is organizing a WOD for 11am! 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 air squats. Accrue one minute of L-sit in three 20 second efforts. (10 min)

2. "Medusa" In teams of two, for time, Three rounds for time of Run 800m X Rope climbs Forearm plank

Athlete A runs while Athlete B completes assigned climbs and then does a plank hold until A returns, at which point A heads out on the run and B climbs.

Level III: 5 rope climbs Level II: 3 rope climbs Level I: plank climbs from floor

Have fun!