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.