There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.

 

Conditioning:

Partner WOD

3 rounds of:

10 Synchro Pull-ups

20 Ring Push-ups

30 Sit-ups Slammers (16/12) @ 2m

 

…then…

2 rounds of:

10 Synchro Kettlebell Swings (97/62)

15/10 Calories Biked*

20 One-arm Dumbbell Overhead Squat (50/35)

 

…then…

1 round of:

50 Alternating Burpees

200 Double Unders

1000m Row

 

For Time

*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.

 

Mobility:

ROMWOD

 

 

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