Conditioning:
MPCF Board WOD
“Battle Buddy”
20 Tire Flips (210/175)
30 meter Shuttle Runs x 4
80 Buddy Push-ups
100 meter Buddy Carry
100 Double Unders
80 Wall-Ball Tosses @ 5m (20/14)
40 Chest-2-Bar Pull-ups
20 Tire Flips
1.5 rounds for time*
Post time to comments
Compare to Wednesday, 03 April 2013
*Complete one full round, then do half of each exercise again.
Notes:
This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.
Strength:
Squat Clean
3-3-3-3-3 @ 75%
For Quality
(focus on pulling under the bar)
Flexibility:
Hip Capsule – 1:30/side
Overhead w/ External Rotation Bias – 1:30/side
Quad Smash – 1:30/side
Post time and experiences to comments
20:00 with the Ape
Great run Grant! We were only 15 seconds off the top spot. Maybe next time.
29:28 Rx with Quadzilla. That was tough directly following a 10.5 mile run.
Now that I know how to actually do C2B, I realize these were more like C2B attempts.