Coach Mael getting iron up and hair down! Great job today everyone at our PVCF Total!

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

 1. Warm-up A: 100 double-unders

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. "iShow"

Four rounds for time of

  • Run 400 meters
  • x Burpees

LIII: run 400 meters, 35 burpees

LII: run 400 meters, 25 burpees

LII: three rounds NFT of 200 meters, 15 burpees (scale burpees as necessary).


This WOD can be done by one athlete, or in teams of two or three. Teams of two: athletes switch stations when both have completed the required work. Team of three: two athletes work while the third rest. All three rotate to next station when first two athletes have completed the assigned work. Have fun!