ClaudiaRRsm

Do front squats, kettlebell swings, and ring rows make you feel amazing?

Here's PVCF athlete, Claudia Phillips starting her day right with today's WOD!

 

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

1. 21-15-9:

  • Calorie Row
  • Tuck Crunches

2. Technique Review: Proper Burpee Technique

3. “Ice 9” For time:

  • Run 800m
  • 25 Box jumps
  • 25 Toes-to-bar
  • 50 Burpees
  • 25 Toes-to-bar
  • 25 Box jumps
  • 50 Burpees
  • Run 800m

LIII: box jumps @ 30/24” LII: box jumps @ 24/20”, toes-to-bar as appropriate, burpees as appropriate LI: Not for time: run 400m, then three rounds of 10 box jumps, 10 supine leg raise, 10 box burpees, then run 400m

(30 min)

4. July Mobilizations

 

 

 

Have fun!