Memorial Day "MURPH" was a fantastic day filled with supreme spirit, focused movements, and community support. Here's to all of our service men and women, and to our PVCF Family!
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Practice your hang muscle/power/clean: positions 4-3-4-5-6-7. Work on your hook grip, releasing it as you rack, and resetting before you go again.
3 Rounds of
- 500m row
- 12 Bodyweight Deadlifts
- 21 Box Jumps 24/20”
LIII: as rx’d
LII: use 50% of your deadlift 1RM
LI: 3 rounds not for time of 500m row, 2 x 5 deadlifts, 2 x 6 box jumps. Rest as necessary between sets.