Skill:

Ring Rows

10-10-10-10

1:00 Overhead Distraction between sets

 

For Quality

 

 

Conditioning:

MPCF Board WOD

“Grace”

30 Clean and Jerk (135/93)*

 

*Masters 55+ Rx weight: (115/73)

 

For Time (10:00 cap)

Compare to Tuesday, 10 December 2013

 

…Rest 10:00 from “Grace” completion

 

Complete as many rounds as possible in 10-minutes of:

4 Parallette Hurdle Jumps (14″)

1 Box Jump (30/24″)

4 Burpees

8 Walking Lunges

4 GHD Sit-ups

 

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00 per side

Hold Pancake Split – 2:00

 

 

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