zspysavethedatesmall 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!

Have fun!