Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!

 

Skill:

Speed Skips

4 x 30 seconds

Max reps each set

 

10-20 seconds of seated shoulder flexion between sets

 

For Score

 

 

Strength:

Hang Squat Snatch

1-1-1-1

 

For Max Load

 

 

Conditioning:

MPCF Board WOD

“Jackie”

Row 1000m

50 Thrusters (45/33)

30 Pull-ups

 

For Time

Compare to Wednesday, 27 February 2013

 

 

Flexibility:

First Rib Mobilization – 2:00 per side

Overhead Distraction – 2:00 per side

10 Bridge-ups

 

For Quality

 

 

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