Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join!

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Wednesday, 16 January 2019

 

Skill:

Strict Pull-ups

5 reps every minute for 6 minutes*

 

*Minutes 1 and 4: Pronated grip

Minutes 2 and 5: Supinated grip

Minutes 3 and 6: Wide grip

 

For quality

 

Mobility:

Quad smash with a foam roller

Hamstring smash

Thoracic smash

Lat smash

 

 

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