1 YEAR ANNIVERSARY CELEBRATION
When: April 20, 2013
Where: Lynn and Lisa’s House, Westlake Village, CA
Time: 3:00 PM
Info: Everyone please join us as we celebrate our first birthday. Without you all, P.C. would not be what it is and we want to celebrate with you. Come enjoy some great food and fun in the sun as one giant family!
It will be a potluck. We will provide the main course but please bring a dish or beverage to consume as well as your bathing suites. Looking forward to great times with you all!!
WARM UP:
500 M. Row
Then:
2 Rounds
5 Inch Worms
10 Scorpions
10 Fire Hydrants (Each Side)
10 Air Squats
SKILL:
3 x 3 Ball Up Lower Downs
Pair With:
3 x Max Effort L Sits
LIFT:
Close Grip Bench Press
4 @ 60%
3 x 3 @ 70%
Pair With:
RDL
4 x 5 @ 85%
WOD:
“SPRINT”
Teams of 2:
5 Rounds
200 M. Row
20 Wall Ball (20/16) (16/14) (14/10) (10/6)
*This is an all out sprint. Get after it!!
**Partner A goes first, then Partner B. Partner B cannot go until Partner A has completed the entire Row / Wall Ball couplet and vice versa. If doing on your own, rest 2 min. between rounds.
POST WOD:
Foam Roll
