General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to  Friday, 17 January 2020

 

 

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