Fun crew at the track for the Labor Day WOD!

On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up.

Lift Up Autism

 

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

4 Pull-ups

8 Waiter Squats* (53/35)

12 Abmat Butterfly Sit-ups

16 Calories Rowed

20 Double Unders*

 

For Score*

*Waiter Squats are squats with a double kettlebell front rack, with elbows lifted at a 45 degree angle.

On final round, perform as many Double Unders as possible. Score is number of Double Unders completed.

 

Strength:

Front Squats

3 @ 75% 1RM*

3 @ 80%

3 @ 85%

3 @ 90%

3 @ 95%

 

For Quality

*Warm-up to 75%.

 

Mobility:

Couch Stretch – 1:30/side

Elevated Cat Stretch – 1:30

Calf Raises in – 1:00

Squatting Seiza – 1:30

Barbell Shoulder Smash – 1:30/side

 

 

 

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