zzspy One Week Away! PVCF 60s Spy Ball! Bring a date, bring your friends! And get ready to have a Ball!


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


1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups


2. "Les Nutts"


  • 30 Deadlifts
  • 50 Box jumps
  • 100 Sit-ups
  • 200 Wallballs
  • Run 800m (as a team)


Teams of two. Teams divide the work evenly.


LIII: deadlifts @ 250/175lbs, 30/24" box, GHD sit-ups

LII: deadlifts @ 185/105lbs, 24/20" box, weighted sit-ups

LI: 3 rounds not for time of 10 deadlifts, 10 box jumps, 10 pull-ups, 10 wallballs, 5 min double-unders practice.


Have fun!