Conditioning:

MPCF Board WOD

“Annie”

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

Double Unders

Sit-ups

 

For Time

Compare to Wednesday, 13 August 2014

10:00 Cap

 

…Rest 5:00

 

Strength:

Snatch Grip Deadlift

4 reps @ 25% 1RM DL

4 reps @ 35%

4 reps @ 45%

4 reps @ 55%

 

For Quality

12:00 Cap

 

…Rest 3:00

 

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For Time

 

Flexibility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

 

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