Conditioning:

MPCF Board WOD

“Battle Buddy”

20 Tire Flips (210/175)

30 meter Shuttle Runs x 4

80 Buddy Push-ups

100 meter Buddy Carry

100 Double Unders

80 Wall-Ball Tosses @ 5m (20/14)

40 Chest-2-Bar Pull-ups

20 Tire Flips

 

1.5 rounds for time*

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Compare to Wednesday, 03 April 2013

*Complete one full round, then do half of each exercise again.

Notes:

This is a Partner WOD. Each “buddy” must complete exactly half of each exercise. Tire flips and shuttle runs are to be alternated.

 

Strength:

Squat Clean

3-3-3-3-3 @ 75%

 

For Quality

(focus on pulling under the bar)

 

Flexibility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

 

 

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