Skill:

Turkish Get up

4 rounds of 4 reps/side

 

For Quality

 

Conditioning:

MPCF Board WOD

“Crippler”

400m Walking Lunges

 

For Time

Compare to Thursday, 14 July 2011

 

Flexibility:

Forward Fold with Twist – 1:00/side

Low Lunge Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Quad Smash – 2:00/leg

 

2 rounds for quality

 

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