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:

Partner WOD

“When the Fat Lady Sings”

30 Plate-Facing Burpees

…rest 2 minutes

40 Box Jumps (24/20″)

30 Fat Bar Power Cleans (110/70)

4 x 150m Sprints

30 Fat Bar Deadlifts (200/130)

40 GHD Sit-ups

…rest 3 minutes*, then…

30 Overhead Squats (95/65)

 

For Time

*During the 3 minute rest, partner teams will move to their designated OHS platform, where 2 empty bars if team is co-ed and 1 if same gender, will be waiting with needed weights. Athletes will then load bar(s), and then begin lifting once 3 minute period has elapsed.

One partner working at a time. Equal work required.

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

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