PVCF athlete, Vanessa C. had a special fan cheering her on for the finish of Murph!



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

1. EOMOM 10

  • Even minutes: handstand x :20-:40s
  • Odd minutes: 10 cossack squats (add light KB if proficient)

2. Super Front Rack Mobilization: 2 min/side

3. Front Squat

  • 5-5-5-3-3-3 (20 min)

Six sets to work up to the heaviest triple you can handle today. If you haven’t been cleared to front squat, back squat.

4. “Michael Scott” Two rounds for time of:

  • Run 800m
  • 25 Overhead squats

12 min. cut-off

LIII: OS @ 95/65lbs LII: OS @ 50% 1RM, front squat if OHS is disallowed LI: two rounds not for time of run 400m, 15 OS or front squats

Have fun!