panda Happy Fourth of July! Your PVCF Family loves you!

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

1. 100 Double-unders (5 min)

2. 21-15-9 (empty bar)

  • muscle cleans
  • front squat

3. Run prep.

4. "Stars and Bars"

In teams of two, AMRAP 20:

  • 10 pull-ups
  • 10 thrusters
  • Run 200m

Each athlete is responsible for all pull-ups and thrusters. Each athlete must complete all reps of the exercise s/he started the round with before teammates can switch. Athletes run as a team.

LIII: 95/65# thrusters LII: 75/55# thrusters LI: 5 rounds NFT: 10 Ring Rows, 10 goblet squats, Run 200m

Have fun!