Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed.

 

Skill:

500m Row

For Time

 

…rest 8:00, then…

 

Conditioning:

Part 1:

For Time (4:00 cap):

16 Alternating Overhead Lunges (45/25)

30 Thrusters (75/45)

15 Ring Dips

 

…rest 1 minute, then…

 

Part 2

For Time (2:00 cap):

16 Alternating Overhead Lunges (45/25)

12 Power Snatches (95/65)

3 Double Burpee Pull-ups

 

…rest 1 minute, then…

 

Part 3:

For Time (7:00 cap):

16 Alternating Overhead Lunges (45/25)

15 Shoulder to Overhead (115/75)

12 Jumping Squats

9 Overhead Squats (115/75)

60m Farmers Carry (70’s/53’s)

 

This WOD is a solo variation of “The Hero’s Gambit” from the 2016 Battle at the Ballpark team finals. There will be a partner and team option available at the gym if you wish to participate in the actual event setup.

 

Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

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