Amy representing PVCF! Here is her Rhine Valley WOD: 1. Review, as a group, the 17 castles between Rudesheim and St Goar. 2. EOMOM take a cheesy photograph. 3. "Run Riesling Run": Climb/run to the top of the nearest wine-growing mountain, zigzagging to your ascent. 4. Mobility work: 2 glasses of local wine.

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

1. Warm-up A: 100 double-unders

2. 10 minutes deliberate practice of the 10 positions of the Turkish get-up

3. "Sid and Nancy in the Chelsea Hotel"

In teams of two, AMRAP in 30 minutes of

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

One athlete works at a time. Athletes switch work/rest when round is complete. Scale movements as appropriate. Score is total rounds accrued by team.

LIII  and LII: as rx'd.

LI: work for twenty minutes

Have fun!