Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. 

 

Conditioning:

In support of my good buddy, Happy 41st Birthday Doug!

“DECKER”

D* – 1 Round of ‘Diane’

21 Deadlifts (225/155#) 21 HSPU

E – 1 Round of ‘Eva’

800m Run/30 KB Swings (70/55#)/30 Pullups

C – 3 Rounds of ‘Cindy’

5 Pullups/10 Pushups/15 Air Squats

K – 1 Round of ‘Kelly’

400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#)

E – 1 Round of ‘Elizabeth’

21 Cleans (135/95#)/21 Ring Dips

R – 1 Round of ‘R.J.’

800m run/5 Rope Climbs/50 Pushups

*Between each Letter perform 41 DU

 

For Time

(41:00 cap)

WOD courtesy of Vertical Limit Fitness

 

Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

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