Conditioning:

MPCF Board WOD

“Giddy up”

50 Burpee buy-in (as a team, 25 each) for time

After team is done, rest 3 minutes then start the main WOD

First…

200 meter Shuttle Sprints x 6

Next…

4 rounds (alternating partners each round, 2 rounds each):

12 Toes-2-Bar

12 Handstand Push-ups

Then…

200 meter Rowing Sprints x 6

Followed by…

4 rounds (alternating partners each round, 2 rounds each):

12 Pull-ups

12 Overhead Squats (95/63)

Lastly…

120 meter Human Wheel Barrel

 

For Time

Compare to Saturday, 11 October 2014

Notes:

This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A does rd 1, B does rd 2, A does rd 3, and B does rd 4. Each round must be completed in it’s entirety before moving to next round or event. The human wheel barrel is executed by person A grabbing the feet of person B, and then they travel with person B walking on their hands. Each partner will be the “wheel barrel” for 60m.

Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

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