sarah and paulPVCF 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. β€œFrances 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

Have fun!