Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!
Family and friends are welcome to join or cheer you on!
There will only be one class time on Monday, July 5th.
Skill:
4 Negative pull-ups w/ 4-sec count down
Rest 1:00
5 sets for quality
Conditioning:
Row 800m
15 Power Cleans (95/63)
15 Abmat Butterfly Sit-up
Bike 1200m
20 Shoulder to Overhead (95/63)
20 Kettlebell goblet squats (53/35)
Row 400m
25 Hand-release Push-ups
25 Box Overs (24/20″)
Bike 600m
30 Weighted stationary lunges (45/35)
30 Double Unders
For Time
Compare to Saturday, 23 January 2021
Post results and experiences to comments
20:37 Rx
10:13 mile time. Goal is 9:00.
21:05
43# power cleans and STOH
35#KB squats
25# lunges
Single unders
The push ups were tough. I need to work on keeping my form through that movement.