When chalk and humidity meet!

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

3 rounds for time

(15:00 cap)

Compare to Wednesday, 28 September 2016

 

…rest 10:00 from completion of “Helen”, then…

 

Skill/Strength:

7 Shoulder press* @ 35% of 1-rm shoulder press

15 GHDs

9 Shoulder press @ 45% of 1-rm shoulder press

0:30 Hollow hold

11 Shoulder press @ 55% of 1-rm shoulder press

0:30 Back extension hold

9 Push press @ 65% of 1-rm shoulder press

0:30 Low plank hold

7 Push press @ 75% of 1-rm shoulder press

15 Arch rocks

 

For time

(12:00 cap)

*Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.

 

 

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