image PVCF celebrating CrossFit and some Marshall excellence withDennis and Jen Hunter-Marshall at CrossFit Garden City!

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

1. Warm-up D: 2 rounds of the Standard warm-up 10-15 reps each

2. Technique review: the barbell thruster. Should you use a barbell to thruster?

5 positions of the thruster.



3. “Defcon Four”


In teams of two: 30-20-10 reps of: Row for Calories, Lateral shuffle burpees (using the width of 4' floor mat) Rest 5 minutes 30-20-10 reps of Thruster (95/65), double-unders x 2 (i.e., 60-40-20)



Both athletes are responsible for all reps. Switch when each has completed assigned work for round.



LIII: as prescribed LII: thrusters w/ barbell or dumbbells as appropriate, load as appropriate. If your double-unders are still developing, practice while your partner is doing thrusters. LI: three rounds NFT of row 10 cal, 8 box burpees, 6 thrusters, 2 minutes double-under practice.

Have fun!