Two little kids playing on the playground.

 

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

3 rounds for time

Compare to Monday, 09 February 2015

 

Strength:

Ground-to-Overhead-to-3 rep Overhead Squat

 

Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First rep cannot be a snatch. Must get overhead and pause at the top before starting OHS’s.

 

Mobility:

Super Front Rack – 1:300 each arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30 each leg

 

 

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