PVCF PROM! Get ready! December 9th at PVCF Northampton <3
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.
3. "Team Chuck Norris!" For time:
- 100 Box jumps 24/20"
- 100 Jumping pull-ups
- 100 Kettlebell swings (35/25lbs)
- 100 Walking lunges
- 100 Knees-to-elbows
- 100 Push press 45/35lbs
- 100 Back extensions
- 100 Wallballs 20/14lbs
- 100 Burpees
- 100 Double-unders
Teams of two, working “I go, you go.” 4 minutes at each station to complete the required reps. If you get all 100 before time is up, move to the next station.
LIII: as rx’d. LII: 60 reps at each station (30/athlete) LI: not for time, 3 x 10 reps of box jumps, kettlebell swings, walking lunges, knees-to-elbows, push press, burpees, double-unders. Rest as necessary between efforts.
Have you heard? PVCF Winter Rowing begins on November 29th! Click here for more information!