Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Monday, 10 January 2010

 

Strength:

Weighted Strict Pull-ups

3-3-3-3-3-3-3

 

For max load

 

Flexibility:

Right leg Split

Left leg Split

Middle Split

Back Arch

 

 

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