image PVCF athletes getting some work done!

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

1. 15 minutes of deliberate practice of Turkish get-ups. If your get-ups are getting good, EMOM 10 two TGU.

2. Pick two goats--movements that you HATE seeing come up in the WODs. Give them some love.

"Goat Lovin' VII"

Every minute on the minute for twenty minutes

Odd minute: Goat A

Even minute: Goat B

Make your A goat an upper body movement, and your B goat lower body, e.g., kipping pull-ups and box jumps.

If you are too new to know what to work on, we suggest 4 strict pull-ups on odd minutes, and 4 perfect wall squats on even minutes.

With time remaining, June mobilizations.