And the winner is…Bradley!

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/50)

Box Jumps (20″)

Push Press (75/50)

 

3 rounds for score

Compare to Wednesday, 01 August 2012

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

 

…rest 10 minutes, then…

 

Speed/Skill Work:

Partner up, and perform:

Tabata Assault Bike

8 rounds of 20 sec on/10 sec rest*

For total calories

*Partners rotate during 10 sec rest. Each partner performs 4 rounds.

 

Flexibility/Mobility:

Plantar Surface Mobilization – 1:30/foot

Side Straddle – 1:30/side

Banded Bully – 1:30/arm

 

Royal Huddleston Burpee Challenge:

Day 39

 

 

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