laurenkicksHave you seen Lauren S.'s new custom PVCF Lifters? Pretty sweet!! You can get a pair for yourself, in black and gold, or blue and gold, just by getting two pals to sign up for three months with PVCF. There's one more Bring-a-Buddy WOD this can help change the lives of your friends and get some free shoes in the bargain. WIN.

1. Warm-up A: 100 double-unders

2. Technique review: the spiderman walk and the kip swing

3. EMOM 10 Odd minutes: spiderman walk 50' Even minutes: 8 kip swings

4. "S'pungent" Five cycles of AMRAP 3 Run 400m 15 Pull-ups

If you finish 15 pull-ups before three minutes is up, head out on your next run, trying to stay ahead of the clock. Otherwise, when a given three minute round is over, write down how many pull-ups you got and move out. Score is time to completion of five rounds of 400m run and 15 pull-ups OR total number of pull-ups completed.

5. Review, as a group, the May mobilizations:

*T-spine smash barbell variation (if you're playing along at home, it's covered on pg 238 of "Becoming a Supple Leopard". Also, revisit smashing technique on pg 233, 234, 237)

*Barbell shoulder smash (pg 266)

*Adductor barbell smash (pg 340)

*Lateral anterior compartment smash w/ barbell (pg 371)

Have fun!