Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning WOD 1:

Fitness Challenge WOD

MPCF Board WOD

“Annie”

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

 

For Time

(10:00 cap)

 

…rest 5:00, then…

Conditioning WOD 2:

8 Bar-facing burpees*

Rest 1:00

 

5 rounds for time

(10:00 cap)

*2022 Games standard

 

Strength:

Every 90 seconds*, complete 1 complex of the following:

Power snatch ⇒ Hang squat snatch ⇒ Overhead squat

*Start at 20% of 1-rep max snatch. Add 10% each 90 seconds until 70%, then add 5% every 90 seconds until failure

 

For quality and max load

 

 

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