Make plans to join MP this Saturday for a free WOD at 0900!

 

Skill:

Pull-ups:

Kip Swings
15-20 unbroken (advanced)

7-10 unbroken (beginner)

4 sets

…then…

4 Strict pull-ups w/ 4 second negative

Rest 1:00

3 rounds

 

Conditioning:

MPCF Board WOD

“Fight Gone Bad”

Row (calories)

Wall-Ball Shots (20/14) @ (10/9′)

Sumo Deadlift High-Pull (75/53)

Box Jumps (20″)

Push Press (75/53)

 

3 rounds for score*

Compare to Friday, 15 February 2019

Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.

 

 

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