Mark your calendars PVCF Family! November 20th is for this year's Winter Ball!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Ayn's shoulder stability series (two rounds)
2. EMOM 10:
- 20 Double-unders (or 30 sec of attempts)
- 8 x L-sit knee extensions
If you can’t do both legs, extend one at a time. Concentrate on keeping your hips pulled forward between your hands.)
3. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch and the snatch.
4. Run prep. and dress rehearsal for the WOD.
5. “City Lights”
Three rounds for time of
- 20 Dumbbell snatches (alternating)
- 15 strict chin ups
- Run 400m
LIII: 60/40lbs db snatch
LII: 40/25lbs db snatch, scale chin-ups as appropriate
LI: three rounds NFT of: 10 db muscle snatch, 10 ring rows, 400m run. Rest as necessary.
6. With time remaining, super pilates stretch!