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We are thrilled to announce that this Friday night, we have special guests, DJ Quintessential and Timothy Lovett, Comedy as a Weapon taking the spotlight at our PVCF Prom!
Doors open at 8.00 p.m. Bring an unwrapped toy for Toys for Tots as your ticket in. The Prom theme is the 1980s so have some fun getting dressed!
We are also having a potluck. Let us know if you can bring something! Click here:)
Get ready for a radical night!!

 

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

1. Technique review: one-handed kettlebell swing

2. EOMOM 8: odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 10 one-handed swings (5/arm) (10 min)

3. “Guthrie Govan”

  • AMMAP 4 Row, then
  • AMRAP 12
  • 50 Burpees
  • 100 Kettlebell swings

(16 min)

LIII: American swings @ 70/53lbs LII: American or Russian swings as appropriate, weight as appropriate LI: row 500m, then five rounds of 5 burpess, 10 Russian swings, not for time

3. Cash-out: EMOM 10 1 arm Farmers Carry 20m (alternate sides each minute) 4. With time remaining Review December mobilizations

Have fun!