imageIt's a day of three year birthdays at PVCF! Here's Jocelyn making overhead triumph look easy!



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

1. 15-12-9 for quality of:

  • Calorie row
  • GHD sit-up/tuck crunches
  • Good mornings

2. Deadlift

  • 5-5-5-3-3-3.

20 minutes to work up to the heaviest triple you can handle today.

(20 min)

3. “Blavatsky” Five rounds for time of:

  • Run 200m
  • 15 Kettlebell swing
  • 10 Box jump

LIII: American swings @ 70/53lbs, 24/20” box LII: Russian or American swings as appropriate, weight as appropriate, box jumps as appropriate LI: four rounds not for time f run 200m, 10 Russian swings, 10 box jumps

4. May Mobilizations




Have fun!