Holiday Hours: 31 DEC 0515, 0900, 1200, 1530;

01 JAN Closed; and 02 JAN 0600 and 1730 Competitors

 

Conditioning WOD:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 13 August 2013

 

…Rest

 

Strength WOD:

Perform the following for quality (20 minute cap):

Deadlift

Warm-up: 8, 6, 4 rep, gradual weight increase

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Post time and max reps to comments