Conditioning:
MPCF Board WOD
“MP”
15 Burpees
30 Squats
45 Unanchored Sit-ups
Run 600m
5 rounds for time
Mobility:
Quad Smash – 1:30/side
Anterior Compartment Smash – 1:30/side
T-spine Smash – 2:00
Olympic Wall Squat – 2:00
Post time and experiences to comments
Seriously Jimmy!? I am the one who suggests this and you do it on the day I’m not there? 🙁
I did it to protect you. Your hamstring is not ready for 75 Burpees, 150 SQ, 225 SU, and 3000m of hill running. That is why I chose this one today, bc I knew you wouldn’t be here. You will get your chance.
33:03rx
I guess I don’t need to run today 🙂
39:02 Rx; great workout!
31:48 Rx
I think I blacked out somewhere on the third run
39:14 walked uphill due to sore Achilles
D. 36:26. That’s about a once every ten years wod.
T. 31:15.
30:00 Rx
6:44 PR!
That was exhausting! So glad I did the WOD with the noon class. We pushed each other great!
Congrats to all the PR’s!! Special congrats to Christa, who did this WOD all by herself. Strong work!
Discovered that my hotel in DC had a ridiculously nice gym, right after I ate a giant dinner at my conference… So…
500m row
4 rounds of:
65# bear complex x5
16# WB throws x20
500m row
Forgot to start a watch, but I think my time was around 17 minutes.