Thank you, PVCF athlete, Ci Ci for the pull-up inspiration of grace and radiance during a WOD!



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

1. Warm-up: two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side.

If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

2. Run prep (5 min)

3. “Paradise City” 1 Round of:

  • 800m Run
  • 80 double-unders
  • 21 toes to bar

Directly into

2 Rounds of:

  • 400m Run
  • 40 double unders
  • 15 toes to bar

Directly into 3 Rounds of:

  • 200m Run
  • 20 double unders
  • 9 toes to bar

LIII: as Rx'd LII: scale to toes to ceiling or straight leg raise as appropriate. If you are still developing double unders practice 2:00 for 80 then 1:00 for 40s, :45 for 20s LI: 4 Rounds of: 400m Run 1:00 double under practice 10 toes to ceiling

(30 min)



Have fun!


We can't all be as cool as Russett, but we can try! Pre-order your PVCF October Hoodies and Hats by the 25th of October. Click here!