0845 class is canceled. Sorry for any inconvenience.

 

Conditioning:

MFFL WOD 2.1 and MPCF Board WOD:

“Grace”

30 Clean & Jerk*

 

For Time

Compare to Wednesday, 14 May 2014

 

*These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack position before going overhead.

Weights Rx’d as follows:

Age 49 & below: (135/95)

Age 50-54: (125/85)

Age 55-59: (115/75)

Age 60-64 (90/55)

Age 65+: (55/35)

Scaled weight for all ages 64 & below: (85/45)

 

Skill/Strength:

After “Grace” is completed, pick 1-3 skills or lifts for “Skill Sheets”

Practice for 10-15 minutes

 

For Quality

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00

 

 

Post time, weight used, skills worked, and experiences to comments