Three cheers for our PVCF parents! Here's Jennifer during one of her many moments of victory!



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

1. Three rounds not for time of 10 deadlifts and 10 push-ups. Go up in weight for the deadlifts on every set. (10 min)

2. “Diamondback” On the minute for 25 minutes:

  • Min 1: Ring dips x 10
  • Min 2: 24/20” Box jumps x 10
  • Min 3: Deadlifts x 10
  • Min 4: Toes-to-bar x 10
  • Min 5: Row x 10 Cal

Okay to start at a different station.

LIII: deadlifts @ 225/150lbs LII: scale reps as appropriate, dips as appropriate, box height as appropriate, deadlifts @ body weight or as appropriate, toes-to-bar as appropriate LI: on the minute: 7 dips, 7 box jumps, 7 toes to ceiling, 7 cal row, 1 minute rest.

3. Review, as a group, the mobilizations for October.



Have fun!


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