happy-pride

Come on in at 9.00 a.m. for our PVCF Breakfast Potluck! Feel free to dress up or wear your best colors to the WOD! The Saturday morning Oly Class in Northampton has been cancelled. If you were hoping to lift today, please join us for the Potluck and the team WOD instead if you can!

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

 1. EOMOM 10 Even minutes: 30 seconds: double unders Odd minutes: 20 seconds in the hole (Position 3 of the air squat)

2. Run prep.

3. "Team Pride"

AMRAP 30

  • Row (Max calories)
  • Run 400m
  • Rest

In teams of three: Athlete A starts on the rower and rows for max calories while athlete B runs as the timer. Athlete C rests. When athlete B returns from the run, athlete C takes over on the rower and athlete A runs. Continue round robin style for 30 mins. Score is Max calories.

LIII: sub 200 meter farmers carries for the run (70/53) kettlebells

LII: as Rx'd

LI: 4 rounds of 200 meter runs and 1 min Max calorie row.

Have Fun!