Skill:

MPCF Board WOD

300 Double Unders

 

For Time

 

Conditioning:

Partner WOD 

300m Run

20 Wall-Ball Shots (25/16) @ (11/10′)

20/15 Calories Biked

10 One-Arm Dumbbell Overhead Squats (50/35)*

10 Pull-ups

 

4 rounds for time

*5 reps each arm, each round. Alternate exercises.

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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