PVCF is thrilled to congratulate Sarah and Paul Gillio on the Ultimate WOD, and to welcome Delilah Gillio!! She is 22", 7.5 lbs and was born at home at 12:28 pm yesterday!
Be sure to do your 10 minutes of pre-class dynamic flexibility work
1. Not for time: 21-15-9 of calorie row and GHD sit-ups
2. Technique review: the rope climb
3. Technique review: Technique review: building the handstand push-up. Choose one vertical push from floor and practice for five minutes: down dog pike press, pike press from box, handstand push-up, parallette handstand push-up.
2. “Frances Ha!” In teams of 3, AMRAP 20 1 Legless rope climb 5 HeSPU 10 Lateral barrier hop burpees
Athletes rotate to next station when everyone has finished assigned work
LIII: as rx’d, HeSPU to red mats LII: traditional rope climb, HeSPU or piked push-ups as appropriate LI: ten rounds not for time of planked rope climb, 3 down dog push-ups or dumbbell presses, 3 burpees